Healthy Air Fryer Ginger And Sesame Broccoli
Air fryer ginger and sesame broccoli is a simple yet delicious dish that combines broccoli with the bold flavours of ginger and sesame.
This dish is not only delicious but also packed with nutrients, making it a healthy addition to any meal.
The air fryer is the perfect tool for preparing ginger and sesame broccoli as it cooks food quickly and evenly.
By using the air fryer the broccoli is cooked to perfection – tender on the inside and crispy on the outside – without the need for excessive oil.
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Air Fryer Ginger And Sesame Broccoli
Ingredients
To serve 4 people, you will need:
- 500g fresh broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon fresh ginger, minced
- 1 tablespoon sesame seeds
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- Salt and pepper to taste
How To Cook Air Fryer Ginger And Sesame Broccoli
Preparing the Broccoli
Start by washing and trimming the broccoli florets, removing any tough stems. Pat dry with a paper towel to remove excess moisture.
Making the Ginger and Sesame Sauce
In a small bowl, add the soy sauce, sesame oil, minced ginger, minced garlic and seasoning. Mix well to combine.
Marinate the Broccoli
Place the broccoli florets in a large mixing bowl and pour the marinade over them. Toss well to ensure each floret is coated evenly. Leave the broccoli to absorb the marinade for 10 minutes.
Preheat the Air Fryer
Preheat your air fryer to 180°C/360°F for about 5 minutes.
Air Fry the Broccoli
Once the air fryer is preheated, transfer the marinated broccoli florets to the air fryer basket arrange in a single layer. Cook for 10-12 minutes, shaking the basket halfway through to ensure even cooking.
Add Sesame Seeds
Sprinkle sesame seeds over the cooked broccoli during the last 2-3 minutes of cooking to allow them to toast slightly and enhance the flavour.
Serve and Enjoy
Once the broccoli is golden brown and crispy on the edges, remove it from the air fryer and transfer it to a serving dish. Garnish with additional sesame seeds if desired and serve hot.
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Tips for Perfectly Cooked Broccoli
Ensure the broccoli florets are similar in size for even cooking.
For extra crispiness, make sure not to overcrowd the air fryer basket. Cook in batches if necessary.
Adjust the seasoning according to your taste preferences. You can add a dash of chilli flakes for a spicy kick.
Feel free to customise this recipe by adding other vegetables such as bell peppers or carrots.
Use fresh broccoli for the best results, but frozen broccoli can also be used with slight adjustments in cooking time.
For extra flavour, drizzle the cooked broccoli with additional sesame oil and sprinkle with extra sesame seeds before serving.
Top 14 Health Benefits of Broccoli
Serving Suggestions
- Grains: Serve over a bed of steamed rice, quinoa, or even cauliflower rice for a low-carb option to create a balanced meal that will soak up the flavours of ginger and sesame.
- Proteins: Pair with your choice of protein such as chicken, tofu, or salmon to make it a heartier meal that’s rich in nutrients.
- Noodles: Toss with soba, udon, or rice noodles mixed with additional soy sauce and sesame oil for an Asian-inspired noodle bowl.
- Salads: Serve as a vibrant side to a mixed green salad for some extra crunch.
- Wraps or Tacos: Use in lettuce wraps or tacos, adding fresh herbs like coriander or mint, and a squeeze of lime for extra zest.
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FAQs
Can I use frozen broccoli for this recipe?
Yes, you can use frozen broccoli, but be aware of the moisture content. It will take longer to crisp.
How do I adjust the cooking time if I prefer my broccoli crispier?
Simply increase the cooking time by a few minutes until the broccoli reaches your level of crispiness.
Can I substitute the sesame oil with another type of oil?
While sesame oil adds a distinctive flavour to the dish, you can substitute it with olive oil or vegetable oil if preferred.
Is it necessary to preheat the air fryer before cooking broccoli?
Preheating the air fryer does help like you would preheat your oven before baking a cake, so it is recommended but not necessary.
Can I store the leftover broccoli in the refrigerator?
Yes, leftover broccoli can be stored in an airtight container in the refrigerator for up to 3 days. Simply reheat it in the air fryer or microwave before serving.
Keep your food fresh and organised with the Plastic Airtight Food Storage Containers! This pack of 18 features a vibrant blue design and is perfect for storing everything from snacks to leftovers. Each container is leakproof and airtight, ensuring your food stays fresher for longer while preventing spills and messes.
Storing Leftover Air Fryer Ginger and Sesame Broccoli
- Cooling: Allow the cooked broccoli to cool to room temperature. Do not leave it out for more than 2 hours to prevent bacterial growth.
- Container: Transfer the broccoli to an airtight container. Glass containers are preferred as they won’t absorb flavours and are easier to reheat in.
- Refrigeration: Place the container in the refrigerator. Cooked broccoli will last in the fridge for about 3-5 days.
- Freezing (Optional): If you have a large quantity, you can freeze the broccoli. To freeze, spread the cooled broccoli on a baking sheet and place it in the freezer for about 1-2 hours to flash freeze. Once frozen, transfer it to a freezer-safe bag or container to prevent freezer burn. It can be stored for up to 3 months. Label it with the date for reference.
- Reheating: When ready to eat, reheat the refrigerated broccoli in the air fryer or oven to retain crispness. If it’s frozen, you can reheat it directly from the freezer or let it thaw in the fridge overnight before reheating.
Always remember to check for any signs of spoilage like a bad smell or mold before consuming leftovers.
Crispy Air Fryer Ginger And Sesame Broccoli
Ingredients
- 500g fresh broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon fresh ginger, minced
- 1 tablespoon sesame seeds
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions
- Preparing the Broccoli: Start by washing and trimming the broccoli florets, removing any tough stems. Pat them dry with a paper towel to remove excess moisture.
- Making the Ginger and Sesame Sauce: In a small bowl, add the soy sauce, sesame oil, minced ginger, minced garlic and seasoning. Mix well to combine.
- Marinate the Broccoli: Place the broccoli florets in a large mixing bowl and pour the marinade over them. Toss well to ensure each floret is coated evenly. Leave the broccoli to absorb the marinade for 10 minutes.
- Preheat the Air Fryer: Preheat your air fryer to 180°C/360°F for about 5 minutes.
- Air Fry the Broccoli: Once the air fryer is preheated, transfer the marinated broccoli florets into the air fryer basket in a single layer. Cook for 10-12 minutes, shaking the basket halfway through to ensure even cooking.
- Add Sesame Seeds: Sprinkle sesame seeds over the cooked broccoli during the last 2-3 minutes of cooking to allow them to toast slightly and enhance the flavour.
- Serve and Enjoy: Once the broccoli is golden brown and crispy on the edges, remove it from the air fryer and transfer it to a serving dish. Garnish with additional sesame seeds if desired and serve hot.
Notes
Nutritional values may not be accurate use only as a rough guide.
