Broccoli & Kale Stir Fry

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This is a great recipe for a quick lunchtime stir fry. It uses broccoli and kale (or dark-leafed cabbage or spinach) because these are so rich in nutrients. It can easily be adapted to have a Japanese style, if you prefer.

Serves 4

* 100g curly kale (or cabbage, or spinach
* 200g broccoli or calabrese (full heads or sprouting
* 150g mushrooms
* 2 cloves garlic
* 200g firm tofu (optional or halloumi cheese)
* 1 tablespoon vegetable oil
* 3 tablespoons tamari or soy sauce
* 1 teaspoon barley miso paste (optional
* 1 tablespoon sesame seeds


1. Wash the kale and the broccoli. Dry well.

2. Slice the kale roughly and chop the broccoli into medium-sized chunks.

3. Peel & crush the garlic. Wipe any mud off the mushroom and chop it roughly.

4. Heat the oil in a wok until hot. Add the garlic and the mushrooms. Stir well and cook for 5 minutes, until the mushrooms are lightly browned and their juice has evaporated.

5. Chop the tofu into cubes (if using). Add to the pan and cook on a high heat for 3 minutes, stirring regularly, until it starts to brown.

6. Add the broccoli. Stir and cover for 3 minutes.

7. Add the kale. Cover for 2 minutes, until it starts to wilt. Remove the wok from the heat.

8. Mix the sesame seeds with the tamari (or soy sauce) and miso paste, if using. Add to the pan. Mix well. Serve immediately.

Time From Cupboard-To-Table
15 minutes

Notes & Variations on Broccoli & Kale Stir Fry

For even more flavour, you can toast the sesame seeds in a dry wok, before you start cooking. Cook them for 2-3 minutes until some of them start to “pop”. This releases their delicious flavour.

You don’t have to use the Japanese flavourings. Use any stir fry sauce you have to hand.

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