Stir-fried Broccoflower with Soy and Sesame

Stir-fried Broccoflower with Soy and Sesame recipe videos

Stir-fried Broccoflower with Soy and Sesame is a quick, savory side dish that features the unique, pale-green cruciferous vegetable broccoflower (a cross between broccoli and cauliflower) tossed in a flavorful sauce of soy sauce, sesame oil, and often garlic or ginger. It is a modern, fusion-style dish commonly found in home cooking and casual Asian-inspired restaurants, highlighting the vegetable's tender-crisp texture and nutty flavor.

🍽️ Nutrition at a glance

This dish is low in carbohydrates and fat, while providing a good source of plant-based protein and dietary fiber. It is rich in vitamins C and K, and a typical serving contains approximately 100-150 calories.

Nutrition breakdown

Calories	120 kcal
Protein	6 g
Carbs	10 g
Fat	6 g
Fiber	4 g
Sugar	3 g
Sodium	480 mg
Vitamin C	70 mg
Vitamin K	80 mcg
Folate	60 mcg
Potassium	350 mg
Manganese	0.4 mg
Iron	1.5 mg
Vitamin B6	0.2 mg
Phosphorus	100 mg

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Broccoflower, also known as Romanesco or green cauliflower, is nutritionally dense and visually striking with its fractal-like florets. The combination of soy sauce and sesame oil is a classic flavor pairing in East Asian cuisine, creating a umami-rich profile that complements the vegetable's natural sweetness.