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Recipe: Broccoli Stir Fry

By Marni Sumbal

marni sumbal recipe photoI think many people can relate to my feelings of broccoli: it isn't the most exciting vegetable to prepare or eat. Then again, many people don't enjoy tofu the way that I love tofu. However, for those who do love broccoli, it is easy to add to any meal and it goes great with salsa or cheese for a healthy snack.

As you can probably tell, I get very excited about my kitchen creations and I love preparing meals. I do have a lot of favorite veggies and items in my recipes (which I could eat every day and never get bored) but I am always up for new recipes and new creations. 

If you’re like me and you have a food you don’t enjoy quite as much, try mixing it in with other foods you love. In order for me to get excited to eat broccoli at my meal, I decided to add it to my favorite recipes. I suggest adding new healthy ingredients to your meals (or making healthier meals all together) by swapping out something not-so-healthy for something healthy. Think heart health when you swap out your item. If you have a food that is high in fat, sugar or calories, swap that one food for something rich in healthy fats, low in sugar or low in calories. If you are used to eating fatty meat, swap it out for lean meat or even vegetarian/soy products. If you enjoy a lot of cheese with your meal, choose part-skim cheese or a little olive oil for a healthy fat option.

I think this strategy works well, mentally, because you can see that you are eating your favorite foods but at the same time you are making realistic healthy changes that are easy to stick with overtime. If you typically eat a healthy diet but get bored with the same foods day after day, don't be afraid to sneak in new healthy foods to your favorite recipes.

I decided to add broccoli to my favorite tofu and couscous veggie stir fry. When I got started with my recipe I decided that I would dress up the broccoli to give it more flavor. The recipe turned out great and I am now more open to eating broccoli at dinner! 

Broccoli Stir Fry

First, prepare the broccoli:

  • 1 bunch broccoli
  • 2 tsp fresh ground horseradish
  • 1/2 tbsp low sodium soy sauce
  • 2 tsp caraway seeds
  • 2 tsp olive oil
  1. In a small non-stick skillet, place broccoli and olive in pan and cook on medium heat.
  2. After 5 minutes, add soy sauce, caraway seeds and horseradish and stir until combined.
  3. Cook 2-3 minutes and remove from heat. 

Then make your couscous. Cook it according to the package directions:

  1. Boil water while your veggies are cooking, turn off water, add couscous and cover.
  2. Fluff with fork.

marni sumbal recipe photoAs for the veggie and tofu stir fry, I suggest:

  • Red beans
  • Chickpeas
  • 1/2 container tofu
  • Onions
  • Corn
  • Mushrooms
  • Green pepper
  • 2 cloves garlic
  • 1/2 - 1 tbsp olive oil

You can add any vegetables or other healthy ingredients that might make this dish pop for you. This dish actually can be great as leftovers so you can also prepare extras to eat for lunch the next day.

  1. In a large non-stick skillet, cook all ingredients for 8-10 minutes. Stir occasionally.

To complete your meal preparation, simply add 1 cup of the vegetable stir fry to your bowl. Add some of the broccoli mixture, and top with about 1/4 of the couscous. Enjoy!

Marni Sumbal, MS, RD, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. She is a USA Triathlon Level I Certified Coach, Ironman finisher and an Oakley Women ambassador, and she has contributed articles to a number of triathlon organizations, such as Lava Magazine, Triathlete Magazine, and To contact Marni, email, visit or become a fan of TriMarni Coaching and Nutrition on Facebook.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.