ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Indian Autoimmune Paleo Kitchen: Part 2 – Recipe: Onion Broccoli

Updated on September 12, 2019
Rinita Sen profile image

Rinita writes about healthy living in India and has been on the AIP diet since 2017.

Onion Broccoli (AIP)
Onion Broccoli (AIP) | Source

Background

As promised in part 1 of this series, I am here to share the very first recipe with ingredients specific to the autoimmune paleo (AIP) diet suitable to the Indian palate. This recipe is not strictly Indian, per se, as broccoli was never a staple in any of the regions of this country until about twenty years ago. Awareness around this nutritious vegetable began to spread around that time, with cultivation of this dull-green boon of nature rapidly brightening up our fields. As you walk into your kitchen tonight to try out this minimalist recipe, be prepared to relish a finished fusion product on your plate. Let’s begin.

Cook Time

Prep time: 15 min
Cook time: 20 min
Ready in: 35 min
Yields: 2 Servings

What Do You Need?

Here are the ingredients you need to prepare this item. If you have followed my guide on stocking up your pantry for conforming to the AIP diet mentioned in part 1, you would not need to rush to the store to get any of these, except, of course, fresh broccoli.

  • 2 medium-sized broccoli, chopped into florets of roughly 2 inches in diameter
  • 1 large onion, diced as thin rings
  • 10-12 cloves garlic, chopped into tiny, round pieces
  • 5 tsp olive oil, preferably cold-pressed and extra-virgin
  • A pinch of turmeric powder
  • ½ tsp black pepper powder
  • About 1 tsp Himalayan Rock Salt
  • A pinch of table salt

Notes On the Ingredients

For all the ingredients, try to use organic whenever possible. If using non-organic broccoli, ensure you soak the chopped florets in a solution of ½ tsp baking soda and water for 10-15 minutes to remove as much pesticide as possible.

If you do not have a large onion, you could substitute with 2 small onions. The idea is to make this dish teeming with the flavor of onion.

You could replace olive oil with coconut oil, but the cooking process is slightly different. More on that later.

Black pepper is listed under the ‘Maybe’ column in Dr. Sarah Ballantyne’s AIP Yes-No-Maybe list, which means you should be your judge. Most people on AIP do fine with black pepper, but if it does not suit you, omit it. To enhance the taste of the dish without black pepper, you could use any herb-based spice, such as bay leaves, coriander leaves, curry leaves, basil, fenugreek leaves or mint leaves. If you do try this dish with any of these herbs, please leave me a note in the comments section, and I will include it in the recipe.

How Should You Make It?

Once you have all the ingredients mentioned above or their replacements handy, get started with the simple process of cooking, whose steps are as below.

  1. Soak, wash, and drain the broccoli florets.
  2. Heat a pan on high flame. Ensure it is hot enough for you to want to immediately withdraw your hand from anywhere near its top.
  3. Add a pinch of salt and spread it all over the heated pan on high flame until the salt starts to look brownish. This usually takes less than a minute.
  4. Throw the salt away. Note that this salt is added to ensure the ingredients you add to the pan beyond this point do not stick to it. If using a non-stick pan, skip steps 3 and 4. Also, regular table salt might be used instead of Himalayan salt in step 3 as ultimately the salt will be thrown away.
  5. Lower the flame and remove the pan from the stove.
  6. Add the onion, immediately followed by the oil.
  7. Return the pan to the flame and turn the heat up to medium. If you plan to use coconut oil instead of olive oil, you could add the oil before the onion while the pan is still on the stove. The difference in the cooking process arises from the fact that there are controversies (although research is still on) about smoking olive oil being harmful. If you add some ingredients before the oil, the oil does not get a chance to smoke, thus reducing any potential risks.
  8. Saute the onion until semi-translucent (about a couple of minutes) before adding the garlic.
  9. Continue to stir for another 3-4 minutes. The onion and the garlic do not have to turn brown. They just have to become lighter in color and the raw smell should disappear.
  10. Lower the flame and add the turmeric powder, the black pepper powder, and the Himalayan salt.
  11. Turn up the flame slightly and mix all the spices by stirring for about a minute.
  12. Lower the flame and add the broccoli florets.
  13. Stir well on a medium flame for 3-4 minutes ensuring the broccoli is well-coated with the onion rings.
  14. Lower the flame and cover the pan.
  15. In about 10-12 minutes the broccoli should be done. Ensure that it is cooked just right by checking the stems with a ladle. If they are fairly easy to break but not mash-able, your broccoli is ready. If they mash at the slightest touch, you have gone too far.
  16. If there is excess water in the pan, increase the flame and let the water evaporate. This is a dry item.
  17. Remove from the pan and serve hot.

Enjoy With Any Meal

If you are presently following strict AIP, you know that vegetables take up the majority of the portion of your plate as rice and chapatis become things of the past. The efficiency of this dish lies in the fact that it can be consumed without anything else on the side, while also being suitable for your entire family to consume with daal (lentils) and rice if they are not on AIP. Being dry, it can be easily carried in boxes if you are out for long hours and need to grab a bite in between.

Cast your vote for Onion Broccoli (AIP)

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2019 Rinita Sen

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)