Monday, August 26, 2019

Sautéed Broccoli And Carrots

Heat up your pan and get ready to dig in to the best sautéed broccoli and carrots recipe that goes well with noodles, steamed rice or a vegetable platter.

Sautéed broccoli and carrots is a colourful and delicious side dish. It's super simple and super easy to make. It's one of our family’s favourite meals recipe.

This dish is a crispy and crunchy which will definitely surprise you! It’s a party in your mouth with lot of explosions. A perfect vegan dish for anytime of the day and gets ready in less than 15 minutes.

Sautéed broccoli and carrots is a colourful and delicious side dish. It's super simple and super easy to make. I make these sautéed vegetables recipe so often at our house, as my family love this recipe. I make this dish with carrots, broccoli and bell peppers as these are my favorite vegetables.

Broccoli is the best of all the cruciferous vegetables. It can be eaten raw, but blanching it in boiling water helps it give to a more crisp-tender texture. It protect your body from various diseases. It is rich in dietary fiber, minerals, nutrients and antioxidants. t’s a rich source of Vitamin A, K, C and many other minerals.

Carrots are the versatile vegetable and can be used in various dishes. It has a crunchy texture and a sweet taste. It comes in red, orange and yellow color which is due to pigments. Carotene makes the carrot orange and anthocyanin makes it bit yellow and red. They are rich in Vitamin A, B8, C, L, Folate, Potassium, Iron, Copper and Manganese.

Bell Peppers gives colorful, crispy, crunchy, sweet and salty flavour to the recipe. It comes in three colors - green, red and yellow. You can use pepper of any colour in the dish. They are an excellent source of vitamin A and C and are also a good source of dietary fibre, vitamin E, B6 and folate.

I typically serve this comfort meal as a side dish but you can serve it as an easy appetizer. It is a nutrient dense meal, so tender and tasty which fills you up quickly and tastes best with noodles, steamed rice or a vegetable platter.

Sautéed broccoli and carrots is a beautiful blend of broccoli and carrots. I totally adore the combination of these beautiful veggies, just stir-fry them and enjoy!

How To Make Stir-Fry Vegetables?

It requires basic ingredients you likely have on hand like -  broccoli, carrots, bell peppers, olive oil, a splash of vinegar and flavourful herbs and spices.

1. Add harder veggies first, followed by softer veggies.
2. Only cook the veggies until they’re tender and crisp, but do not overlook them.
3. Feel free to substitute your favourite veggies.
4. Add your choice of flavourful herbs and spices.
5. Add your choice of sauces or condiments, which add flavour boost to your food, and make it savoury, sweet or spicy.
6. Extra virgin olive oil is perfect for sautéing vegetables but in case you don’t have olive oil in hand, you can use butter.

This recipe is a beautiful blend of carrots, broccoli and bell peppers. I totally adore the combination of these beautiful veggies. I'm a great fan of these veggies, but feel free to substitute your favourite veggies. You can control your spice level according to your taste preferences and requirements.

I love making this recipe a lot. It has so much flavours and textures. It tastes best when vinegar and cayenne powder is added, and is served hot.

You can tap a save button and pin this recipe!

Sautéed broccoli and carrots is a perfect vegan dish for anytime of the day and gets ready in less than 15 minutes. It’s a party in your mouth with lot of explosions.

To prepare this yummy dish, first blanch broccoli in hot water then drain them into the bowl of cold water and strain them again and keep it aside for some time. Next, heat olive oil in a pan over medium-high heat, and add carrots and stir-fry them for 3 minutes or until they are tender. Add bell peppers, stir-fry for 2 minutes but do not overcook. Add the broccoli and stir-fry for 2 minutes. Add garlic cloves and sauté for 1 minute. Then add cayenne powder and stir-fry for 1 minute. Season with salt to taste and sauté them for 2 more minutes. Drizzle vinegar and sauté for 1-2 minutes and enjoy.

Make it exciting, but not bland or boring. Add your favourite veggies and condiments and your kids will love it!

Check out my other post on easy and yummy stir-fry recipe - Sautéed Broccoli with Bell Peppers and enjoy!!

Sautéed Broccoli and Carrots

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 3 people
Author: The Food Root


1 tbsp extra virgin olive oil or butter
2 large carrots (cut them into thin strips)
1 medium broccoli florets  (300 grams)
1 medium bell pepper (Remove the seeds and cut 1/4 inch slice off)
3 garlic cloves, finely chopped
1/4 tsp salt or as per taste
1/4 tsp cayenne pepper (optional)
1 tsp rice vinegar


1. Bring in a large pot of water to boil. Meanwhile, fill a bowl with a cold water preferably with ice cubes in it. Set it aside. When the water is boiling, add 1/2 tbsp of salt and broccoli florets. After 3 minutes, remove the broccoli with a slotted spoon or drain the florets in a colander. Now plunge them into the bowl of cold water and after 1 minute, strain them again.

2. In a pan, heat 1 tbsp of virgin olive oil or butter. Reduce to low medium heat, when the oil is hot enough, add carrots and sauté approximately for 3 minutes or until they are tender.

3. Then, add bell peppers, and stir well for 2 minutes or until they are tender, but do not overcook.

4. Add the broccoli and toss it for 2 minutes.

5. Next, add garlic cloves and sauté for 1 minute.

6. Season to taste with salt and cayenne powder and stir well for 1 minute.

7. Drizzle vinegar and continue to stir-fry about 2 minutes. Serve Sautéed Broccoli And Carrots and enjoy!


1. In addition to the florets, the broccoli stems are edible. The stems work well in a stir fry recipes but make sure to peel the skin and cut them into thin circular shape.

2. You can drizzle any sauce you want like - soy sauce, miso sauce or barbecue sauce to enhance the flavour of the meal.

3. You can add lemon and this will enrich your recipe.

* Keep it simple and find vegetables you actually enjoy eating, and try Sautéed Broccoli and Carrots and let me know how you like it!!

Thursday, August 8, 2019

Mango Blueberry Smoothie

Mango Blueberry Smoothie is a simple, healthy rich dessert which will wake up your taste-buds and gives you instant energy. This is my go-to smoothie recipe, and is vegan and gluten free.

Mango Blueberry Smoothie is a simple, healthy rich dessert which will wake up your taste-buds and give you instant energy.

Since summer in India doesn’t seem to end anytime soon, indulge in this delicious mango blueberry smoothie. It’s full of natural fruit flavours and sweetness. It's a delicious and healthy way to start off a day, and the flavours that comes out from the drink is absolutely delightful.

This 7-ingredient recipe is totally refreshing for a hot summer day and is topped with finely chopped nuts. It’s creamy but light, and loaded with rich flavors and fresh fruits.

This blueberry mango smoothie is one of my favorites ever and is perfect for summer. It's a perfect breakfast smoothie for busy mornings and helps in maintaining good health.

This smoothie is high in fibre, potassium and a powerhouse of antioxidants. It’s full of vitamins and minerals, and has a quality source of protein which helps you feel full for hours.

This is a perfect breakfast smoothie for busy mornings and helps in maintaining good health.

Mango season would be totally deprived of it glory if you don't try this delicious mango berry smoothie. It is packed with nutrients and fresh seasonal fruits. You should definitely try this before the mangoes vanish from the market.

Mangoes are a versatile and an interesting fruit. You can add them in slushies, cakes, ice-creams, salads, smoothiesdipspickles, or sweet-dishes. Though, I don't love mango so much but I love adding them in smoothies.

I've also added 1/2 cup of fresh blueberries. They are a popular summer treat which gives a fresh and crisp flavor to the smoothie. Blueberries are packed with various health benefits, and can make the smoothie more wholesome and nutritious, and, it's texture is extremely surprising.

After a bit of trial and error, I used some of the most healthful smoothie ingredients like -

Fruits - Mango, Blueberries
Thickener - Greek yogurt, Ice cubes (optional)
Liquid base - Almond milk, Water (optional)
Flavoring - Vanilla extract, Honey
Protein and Fats - Nuts and seeds for toppings

Toss the ingredients in, blend and you are all set! It’s super easy, super light, super refreshing and a very healthy smoothie recipe.

Hope you love this healthy breakfast smoothie recipe. Let me know in the comment section below!
Much love!



The tropical flavors of this sunshine smoothie is refreshing and loaded with amazing flavors and fresh fruits.. This delicious smoothie can be made in less than 5 minutes.


Serves : 2 People
Preparation time : 5 minutes
Total time : 5 minutes
Author : The Food Root


2 fresh ripe mangoes
1/2 cup fresh blueberries
1/2 cup plain or greek yoghurt
1/2 cup almond milk
1 teaspoon, vanilla extract
2-3 tbsp water (optional)
1 tsp honey or maple syrup
3-4 pieces crushed ice (optional)

Garnish with your choice of fruits, nuts and seeds.

I added -
2 almonds, crushed
2 walnuts, crushed
2 pistachios, crushed
1 tbsp, pomegranate seeds
1 tbsp, cantaloupe seeds


1. Peel the mangoes & cut them into small pieces.

2. In a blender, combine mango chunks, blueberries, greek yogurt, almond milk, vanilla extract and water. Blend for 2-3 minutes, until smooth.

3. Add a little sweetener - honey or maple syrup, if you like.

4. Add crushed ice and blend again for 2-3 minutes.

5. Pour the mango blueberry smoothie in a bowl and garnish with your favourite toppings like fruits, nuts and seeds. Serve fresh and enjoy! 


1. If you want to keep your smoothie vegan, you can use coconut, hemp, soy or almond milk else you can also use the nonfat milk.

2. If you prefer a thicker consistency, use less liquid. If you prefer a thinner consistency, add a little more liquid.

3. You can also add frozen fruits or add crushed ice to make your smoothie slightly slushy.