Chef Sanjeev Kapoor's creative and exotic fiber-rich broccoli recipes for winter months

When it comes to cruciferous vegetables, one of the most underrated vegetables is broccoli. It is one of the most powerful fiber-rich vegetables you can add to your daily meals, offering a perfect blend of soluble and insoluble fiber that supports overall digestive health. As per experts, the natural fiber-protein combo also slows down the release of sugar into the bloodstream, preventing spikes in energy levels and keeping you full for longer—making it a great addition for weight management. Along with fiber, broccoli brings essential nutrients like vitamin C, vitamin K, folate, and antioxidants that reduce inflammation and support heart health. In a recent post on his website, celebrity chef Sanjeev Kapoor talked about creative ways to enjoy the fiber-rich broccoli. As per his post, the humble green is packed with fiber, vitamins, and antioxidants. He adds, they are fantastic for digestion, heart health and keeping you energized. Take a look at his recipes.

Ingredients: 1 medium broccoli, 10-15 almonds, 2 tbsps olive oil, 1 tbsp chopped garlic, 2 medium white onions, salt to taste, black pepper, 2 cups of veg stock, and fresh cream to drizzle

Method: Heat olive oil in a nonstick pan. Add garlic and sauté for 30 seconds. Add white onions and sauté until translucent. Add almonds and sauté for 2-3 minutes. Add broccoli, salt and crushed black peppercorns and sauté for 2-3 minutes. Add vegetable stock, cover and cook for 6-8 minutes. Transfer in a bowl and grind to fine mixture with the help of a hand blender. Strain through a fine strainer in the same pan. Allow to boil. Transfer in a serving bowl, drizzle fresh cream, sprinkle crushed black peppercorns and serve hot.

Ingredients: 1 large broccoli head, 4-5 garlic cloves, salt to taste, black pepper, 50 grams parmesan cheese, 2 tbsps olive oil, 3-4 red cherry tomatoes, cut into half 3-4 yellow cherry tomatoes, cut into half, ¾ cup cream cheese, salt to taste, black pepper, 3-4 chives, 2-3 sprigs of parsley + for garnish, 2 tsps garlic granules,1 tsp dried red chilli flakes, and 2-3 tbsps milk

Method: Preheat the oven at 180˚C. In a food processor, broccoli, garlic, salt, crushed black peppercorns and grate parmesan cheese, olive oil, and process to a coarse paste.In a silicone cupcake moulds, equally divide and add the portion of the prepared mixture into each mould. Press into the mould to even out the thickness. Place a piece of butter paper into each mould and add dried beans. Bake for 10-15 minutes. Take it out of the oven, discard butter paper and beans. Place it back in the oven and bake for another 5-10 minutes. Take it out of the oven, allow it to cool and de-mould. For the stuffing, take cream cheese in a large bowl. Add salt, crushed black peppercorns, chop chives and add to the bowl. Chop parsley and add to the bowl. Add garlic granules, dried red chilli flakes and whisk till well combined. Add milk and mix well. Set aside. Pipe out the prepared mixture in the tarts and top it with red and yellow cherry tomatoes. Garnish with parsley sprigs. Enjoy!

Ingredients: 8 phyllo sheets, melted butter as required, 1 tablespoon butter, 2 tablespoons pine nuts, 1 cup boiled corn kernels, 1 medium broccoli, blanched and cut into small florets, 1 teaspoon dried mixed herbs, crushed black peppercorns to taste, salt to taste, 1 tablespoon grated processed cheese + for topping, 2 eggs, ½ cup fresh cream, and tomato ketchup for serving

Method: Preheat the oven to 180˚ C. Place one phyllo sheet on the worktop and brush some melted butter on top. Place another phyllo sheet on top and again brush some melted butter on top. Cut the sheet into 4 equal rectangles. Line a silicone cupcake mould tray with one layered phyllo sheet rectangle. Brush some melted butter in each cup and layer with another phyllo sheet rectangle. Heat butter in a non-stick pan. Add pine nuts and roast for 1-2 minutes. Add corn kernels, broccoli florets, dried mixed herbs, crushed peppercorns and salt, mix and cook for 1 minute. Add 1 tablespoon processed cheese and mix well. Transfer in a bowl. Break eggs in a bowl. Add cream, salt and crushed peppercorns and beat well. Add to the corn-broccoli mixture and mix well. Put the corn-broccoli mixture into the lined cupcake mould tray filling ¾ of it and top with some processed cheese. Put the tray into the preheated oven and bake for 5-10 minutes. Remove from the oven. Serve warm with tomato ketchup.

Ingredients: 1 small broccoli, 150 grams boneless chicken cut into pieces, 2 teaspoons red chilli flakes, 2 teaspoons garlic, 2 teaspoons mixed herbs, crushed black peppercorns to taste, salt to taste, 1 teaspoon oil, 1 cup white sauce, 1/3 cup processed cheese, 1/3 cup Mozzarella cheese grated


Method: Preheat oven at 180ºC. Take chicken in a bowl. Add 1 teaspoon red chilli flakes, garlic, herbs, crushed peppercorns, salt and oil. Mix well and set aside to marinate for 10-15 minutes. Heat a non-stick pan. Add marinated chicken and sear on high heat for a minute. Transfer chicken into a casserole dish. Top with broccoli florets and pour white sauce over it. Sprinkle processed cheese, mozzarella cheese and remaining red chilli flakes on top. Put the dish in the preheated oven and bake for 15-20 minutes or till the cheese melts. Serve hot.

Ingredients: ½ cup whole wheat flour (gehun ka atta) + for dusting ¼ cup pearl millet flour (bajra ka atta) ¼ cup sorghum flour (jowar ka atta) ¼ cup finger millet flour (ragi ka atta), 300 grams broccoli, ½ teaspoon carom seeds (ajwain), 1 tablespoon white sesame seeds, 1½ tablespoons ghee + for drizzling, salt to taste, ½ cup grated cottage cheese, 2 tablespoons chopped fresh coriander leaves, 1 medium onion, ¼ teaspoon red chilli flakes, ½ teaspoon cumin powder, ¼ teaspoon garam masala powder, ½ teaspoon red chilli powder, ½ lemon yogurt to serve, and butter to serve

Method: To make the dough, take whole wheat flour in a large bowl. Add pearl millet flour, sorghum flour, finger millet flour, carom seeds, white sesame seeds, ghee, salt, and ¾ cup water and knead into a soft dough. Cover with a damp muslin cloth and let it rest for 10-15 minutes. To make the stuffing, take broccoli in another large bowl. Add cottage cheese, coriander leaves, onion, red chilli flakes, salt, cumin powder, garam masala powder, red chilli powder and squeeze the juice of lemon and mix till well combined. Dust the worktop with some whole wheat flour. Take a portion of the dough and shape it into a ball. Make a cavity in the centre and stuff with a generous portion of the stuffing and bring the sides to the centre and press to seal. Roll it into a paratha. Make more paranthe in the same way. Heat a non-stick tawa. Place a paratha on it and cook for 2-3 minutes on medium heat, flip and apply some ghee on top. Continue to cook for 2-3 minutes on the other side as well. Drizzle some ghee and cook till done. Serve hot with yogurt and butter.

Ingredients: 450 grams boneless chicken, 1/2 medium broccoli, 1 medium green capsicum, 2 eggs, 6 tablespoons cornflour, salt, 2 tablespoons soy sauce, 1/4 teaspoon MSG, 2 tablespoons rice wine, 2 cups chicken stock, 1/2 teaspoon white pepper powder, 1/4 teaspoon cinnamon powder, 1 tablespoon oyster sauce, 4 tablespoons oil, 2 cloves garlic, 2 teaspoons sesame seeds
Method: Mix the eggs, four tablespoons of cornflour, salt and one tablespoon soy sauce into the chicken pieces and leave aside for half an hour. Mix the remaining cornflour in one cup of water. Mix together the remaining soy sauce, MSG, rice wine, chicken stock, salt, white pepper powder, cinnamon powder and oyster sauce. Heat sufficient oil in a wok and deep fry the marinated chicken for two to three minutes. Drain on absorbent paper. Heat four tablespoons of oil in another wok or a pan, add garlic and stir fry for one minute. Add broccoli florets and continue to stir fry for a couple of minutes. Stir in sauce and spice mix and bring it to a boil. Stir in the cornflour mixture and cook for a minute or until the sauce starts to thicken, stirring continuously. Add the fried chicken and capsicum pieces and cook for a couple of minutes on medium heat. Sprinkle toasted sesame seeds and serve hot.

This method keeps the chicken crisp while the sauce stays glossy and well-balanced. Serve it with steamed rice or noodles for a complete, restaurant-style meal that feels indulgent yet comforting. Images courtesy: iStock