Entrees, Recipes, Vegan, Vegetarian
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Quick broccoli skillet supper with toasted almonds

Sauteed broccoli with toasted almonds over Bulgar wheat

Got a head of pre-washed broccoli and some leftover rice or ferro in your fridge? You can slap this eye-catching, palate-pleasing broccoli skillet meal on the table in fifteen minutes. Even if you need to prep your broccoli and cook the grain, you can sit down to this nutritious, scrump-dilly-icious meal in thirty minutes. Who knew a low-fat, vegan dish could be so fast and taste so good?

It’s quick, colorful and full of vibrant vegetables and goodies that leave us here at Chez Grace satisfied and, well, a little proud of ourselves for treating our bodies to such healthy fare and our palates to the simple pleasures of fresh vegetables cooked just enough to let their flavors shine.

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You don’t necessarily have to start with broccoli, of course. Use your imagination to come up with a veggie skillet that works for you, but this dish, with its vibrant green florets, its slightly caramelized onion and garlic, and its freshly toasted almonds is always a  hit at my table.

Here’s the recipe.

Quick broccoli skillet supper with toasted almonds

We like to serve this dish over Bulgar wheat, which practically makes itself, but leftover long-grain brown rice, ferro or other cooked whole grains taste just as good. This recipe includes instructions for making a plain Bulgar pilaf.

Quick broccoli skillet supper

  • Servings: 4
  • Time: 30 mins
  • Difficulty: Easy
  • Print

Toasted almonds, vibrant vegetables, and just the tiniest bit of garlic- and onion-infused oil make every bite pop with flavor, color and texture, and all ready in mere minutes.

Sauteed broccoli with toasted almonds over Bulgar wheat

Sauteed broccoli with toasted almonds over Bulgar wheat

Ingredients:

  • 1 C Bulgar wheat
  • 3/4 C filtered water, heated to near boiling
  • 3/4 C whole raw (or what passes for raw these days) almonds (can substitute 1/2 C slivered almonds)
  • 1-2 t extra virgin olive oil
  • 1 small to medium yellow or red onion, or a little of both, divided
  • 2 cloves garlic
  • 1 large or two medium heads broccoli, washed and drained
  • 3/4 t salt, divided
  • 1 C per person cherry tomatoes, carrots or red and orange bell pepper for balance and color
  • Juice of one small lime
  • Freshly ground pepper

Directions:

  1. In shatter-proof container, pour hot water over the Bulgar wheat and set aside to soak.
  2. Meanwhile, pulse the almonds in a food processor 3-4 times, to chop coarsely. Toast over medium high heat, in a heavy skillet such as cast iron, turning frequently. Watch closely. Once the nut meats begin to toast, they can scorch easily. Drop the hot almonds into a stainless steel container and set aside to cool. Use the same skillet to cook the veggies.
  3. Slice the onion into thin crescents, about 1/4 inch wide, or if in a hurry, chop coarsely, and drop all but 2-3 tablespoons into a skillet with 1-2 teaspoons olive oil heated just enough to sizzle the onions around the edges. Saute until slightly caramelized while peeling and mincing the garlic. Add the garlic, stir, and reduce heat to medium. Saute till just sweated.

    The stems are crunchy tender, the florets bright green, and the red onion crunchy with just enough raw flavor

    Sauteing broccoli with red onion

  4. While the onion and garlic cook, peel, if needed, and chop the broccoli stems into bite-size pieces. Add the chopped stems immediately to the onions, along with 1/2 teaspoon salt, and stir. If sticking a bit, and to avoid adding excess oil, add a tablespoon or two of filtered water and continue sauteing. Once you have infused the oil with the flavor of the onions and garlic, small amounts of water de-glaze the pan and help to prevent sticking without adding fatty calories.
  5. Cook the broccoli stems until crunchy-tender, stirring occasionally. Meanwhile, break the broccoli florets into bite-sized pieces and prepare the red/orange vegetables. Slice cherry tomatoes in half, if using; or slice carrots thinly on the diagonal for quick steaming or eating raw; or slice bell peppers into fat finger wedges. Set aside.
  6. When the broccoli stems are crunchy-tender, add the florets to the skillet, sprinkle the lime juice over all and stir to mix. Cook just enough to soften the florets and bring up that bright green color we love so much.
  7. Meanwhile, in a separate skillet, pour the now-softened and expanded Bulgar wheat, sprinkle with 1/4 teaspoon salt, stir and heat through, about 2-3 minutes, cooking off any excess moisture. If cooking carrots, add thinly sliced wedges or medallions to a second hot skillet and saute in a tablespoon or so of water till crunchy tender, 2-3 minutes.

Plate, spooning the broccoli mixture over a nest of steaming Bulgar wheat. Grind fresh pepper over all and garnish with the toasted almonds. Add your red/orange vegetables in a pretty crescent or mound on the edge of the plate and serve immediately. Voilà! Supper’s ready.
A YayYay's Kitchen Recipe

This is a YayYay’s Kitchen original recipe. Please link back to this page if you base a recipe of your own on this one.

Why Bulgar wheat? Because it’s totally no fuss and super easy

As I mentioned above, you can use left over rice, ferro or another grain as the foundation for this dish. If you don’t have leftovers, Bulgar wheat makes for quick suppers, because it comes already parboiled. All you need do is soak it in hot water for 20 minutes or so. Quite often, here at Chez Grace, we’ll dish the soaked Bulgar up without heating and let the vegetables warm it through, but if I have a couple of extra minutes, I’ll warm it too, as I did with this recipe.

Love broccoli? Or hate it?

Of course, as I write this, I’m reminded of one of our past presidents who said his mother made him eat broccoli and, now that he was president he could do what he wanted and that meant he wasn’t going to eat it any more because, by golly, he was the president! Not me, Man! We love the bright green stuff when it’s in season and fresh. Do you? Weigh in with this little poll, then share your thoughts about this vibrant cruciferous vegetable, this recipe or one of your own favorite quick night suppers.

Coming soon! For novice cooks, who think a fast home cooked meal means microwaving a frozen dinner, watch for a photo tutorial in the next few days that will show you just how easy it is to pull together a quick, delicious, and vitamin-powered supper like this in thirty minutes or less.

♥ ♥ ♥

This post is shared on the following linkups:
Plant-based potluck party linkup #102
Real Food Fridays #157
The Homesteader Blog Hop #46

23 Comments

  1. Pingback: How to make an eye-catching, mouth-watering stir-fry supper fast | YayYay's Kitchen

  2. oh i love the quick and easy dinner! i love broccoili roasted or steamed, but not raw.
    and i love that you pointed out “what passes for raw these days” regarding almonds! xD i went on a mad hunt a few years ago, learning that,, when i kept on finding “raw almond butter”, as it was called on the front, but the ingredients would say roasted or blanched. nahhh.
    (visiting from RFF!)

    Liked by 1 person

    • California, where most almonds sold in the US are grown, no longer permits the sales of raw almonds. Apparently a child’s death was linked to salmonella from raw almonds, so our state passed a law requiring almonds be “pasteurized,” which requires heating to a certain temperature. Depending on the method, they may still be considered “raw” and sold as such, according to a seller at my farmers market. Sad.

      Like

  3. HI Kathryn Grace,
    Just a note to let you know that I have chosen you post as one of my features for this weeks Real Food Fridays blog hop that goes live every Thursday @ 7pm EST. Thank you for being part of Real Food Fridays and helping to make this world a little bit healthier by sharing your valuable information with us.

    Liked by 1 person

  4. HI Kathryn Grace,
    What a wonderful healthy, tasty sounding meal. I love recipes that are a meal in one dish and this one is colorful and tempting looking too. Thanks for sharing on Real Food Fridays. Pinned & tweeted! By the way its great to have you back!!

    Liked by 1 person

  5. Congratulations for being featured at the Plant-based Potluck Party Link-up # 103. Your recipe for quick broccoli skillet supper deserves my pin and thanks for showing real food can be so simple to prepare. Nancy Andres @ colors4health.com.

    Liked by 1 person

  6. I love this creative spin on broccoli. I usually fall into the habit of quickly steaming my broccoli and tossing it with a little coconut oil and spices. Who can resist such a delectable dish! I am so glad you shared your healthy, yummy Quick broccoli skillet supper with toasted almonds with us at the Plant-Based Potluck Party. I’m pinning and sharing.

    Liked by 1 person

  7. Looks tempting, Katherine. The other night I was alone for supper and didn’t want to get anything out of the freezer. I had some left over baby potatoes (don’t you love them?) so I put them in a skillet with some halved cherry tomatoes, chopped raw spinach, and sauted them a bit until the spinach wilted; then I poured in a beaten, seasoned egg. Hey presto: frittata, and it was delicious. If I’d had mushrooms or other left over veg, I’d have added them. That’s also a quick skillet supper.

    Liked by 1 person

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