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