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Brokkoli Reis Pfanne - bloomingwithflavors.com

Brokkoli Reis Pfanne

by bloomingwithflavors
Brokkoli Reis Pfanne

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Diese Brokkoli Reis Pfanne ist super schnell zubereitet, benötigt nicht allzu viele Zutaten und ist sehr gesund! Vollgepackt mit knackigem Gemüse, frischen Kräutern und einer aromatischen Sojasauce ist dieses Rezept super gesund und lecker.

Du kannst das Gericht zum Mittag oder Abendbrot essen. Außerdem eignet es sich super zum Meal Prep.

Was brauchst du für die Brokkoli Reis Pfanne?

Brokkoli

Der Star dieses Gerichtes ist Brokkoli. Dieser wird hier ganz klein gehackt, so kombiniert er sich ganz wunderbar mit den restlichen Zutaten.

Um den Brokkoli klein zu hacken, habe ich einfach meinen Food Processor benutzt. Du kannst den Brokkoli aber natürlich mit einem großen Messer in kleine Stücke hacken.

Reis

Für dieses Gericht kannst du jede Art Reis verwenden. Ich habe das Gericht bereits mit Langkornreis als auch braunem Wildreis gekocht und es hat beides geschmeckt.

Gemüse

Neben dem Brokkoli verwende ich Paprika, Möhren, Frühlingszwiebel und Knoblauch. Du kannst das Rezept auch ganz einfach abwandeln und andere Gemüsesorten verwenden. Anstelle von Frühlingszwiebel kannst du auch Zwiebel verwenden. Auch Lauch passt super zu dem Gericht.

Kräuter

Für die Brokkoli Reis Pfanne verwende ich frische Kräuter, um das Pfannengericht abzurunden. Du kannst hier sowohl frischen Koriander verwenden als auch Petersilie. 

Sojasauce

Abgerundet wird das Brokkoli-Rezept mit einer würzigen Sauce aus Sojasauce, Ahornsirup, Tapiokastärke und Wasser. Anstelle der Tapiokastärke kannst du auch normale Stärke verwenden, wenn du magst. Spiele gern mit dem Verhältnis von Sojasauce und Wasser. Magst du es etwas salziger, dann rate ich dir mehr Sojasauce und weniger Wasser zu nutzten.

Brokkoli Reis Pfanne

So bereitest du das Brokkoli-Rezept zu

  1. Reis nach Packungsanleitung zubereiten.
  2. Brokkoli, Karotten, Paprika wachsen, putzen und in kleine Würfel schneiden. Frühlingszwiebel waschen und in kleine Ringe schneiden. Koriander (oder Petersilie) waschen und grob hacken.
  3. Alle Zutaten für die Sauce verrühren.
  4. Knoblauchzehen schälen, Ingwer schälen.
  5. Öl in einer Pfanne erhitzten. Knoblauchzehe durch eine Presse drücken und hinzugeben, Ingwer reiben und dazu geben. Alles für 2 Minuten anbraten.
  6. Nun das klein geschnittene Gemüse dazu geben und für 2-3 Minuten mit anbraten.
  7. Die Sauce dazugeben und die Gemüsepfanne für circa 5 Minuten köcheln lassen.
  8. Den Reis und den Koriander (oder Petersilie) unterheben.

Diese Pfannengerichte könnten dir auch gefallen

Brokkoli Reis Pfanne

Brokkoli Reis Pfanne

Print
Serves: 2-3 Portionen Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 1 voted )

Ingredients

Reispfanne:

  • 120g Reis
  • 1 kleiner Brokkoli
  • 2 Karotten
  • 1 Roter Paprika
  • 1 Bund Frühlingszwiebeln
  • 1 Bund Koriander (oder Petersilie)
  • 2 Knoblauchzehen
  • 1 cm frischer Ingwer
  • 1 EL Öl

Sauce:

  • 60 ml Sojasauce
  • 40 ml Wasser
  • 1-2 EL Ahornsirup
  • 2 TL Tapiokastärke

Instructions

  1. Reis nach Packungsanleitung zubereiten.
  2. Brokkoli, Karotten, Paprika wachsen, putzen und in kleine Würfel schneiden. Frühlingszwiebel waschen und in kleine Ringe schneiden. Koriander (oder Petersilie) waschen und grob hacken.
  3. Alle Zutaten für die Sauce verrühren.
  4. Knoblauchzehen schälen, Ingwer schälen.
  5. Öl in einer Pfanne erhitzen. Knoblauchzehe durch eine Presse drücken und hinzugeben, Ingwer reiben und dazu geben. Alles für 2 Minuten anbraten.
  6. Nun das klein geschnittene Gemüse dazu geben und für 3-4 Minuten mit anbraten.
  7. Die Sauce dazugeben und die Gemüsepfanne für circa 5 Minuten köcheln lassen.
  8. Den Reis und Koriander (oder Petersilie) unterheben.

Brokkoli Reis Pfanne Rezept

Hast du das Rezept ausprobiert?

Wenn es dir geschmeckt hat, würde mich sehr über eine gute Bewertung freuen. Gerne kannst du auch @bloomingwithflavors auf Instagram taggen. So sehe ich deine tolle Kreation!  ❤️ 

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