Sautéed Broccoli with Peanut Sauce

5.0
(7)
6 Reviews

Peanut butter, balanced with a little soy sauce and vinegar, makes a delicious and kid-friendly sauce for broccoli and other vegetables. Giving the broccoli a head start by steaming it before sautéing it with the other vegetables ensures that all the vegetables are nicely cooked at the same time.

By
Karen Rankin
Karen Rankin
Karen Rankin

Karen Rankin is a recipe tester, developer and food stylist. She is also a writer whose work has appeared in EatingWell, Southern Living, MyRecipes, Cooking Light, Real Simple and Food & Wine. She has served as a food stylist for many of those same brands and produces a series of videos for Southern Living called Tips from the Test Kitchen.

EatingWell's Editorial Guidelines
Updated on September 19, 2023
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
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Prep Time:
15 mins
Total Time:
15 mins
Servings:
6
Yield:
6 servings
Nutrition Profile:
Low-Carb Dairy-Free Healthy Immunity Low Added Sugar High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 8 cups broccoli florets (2-inch pieces)

  • 2 tablespoons toasted sesame oil

  • 1 cup sliced red bell pepper

  • ½ cup sliced yellow onion

  • 3 medium cloves garlic, chopped

  • 3 tablespoons smooth natural peanut butter

  • 2 ½ tablespoons reduced-sodium tamari

  • 2 tablespoons rice vinegar

  • 1 tablespoon light brown sugar

  • 1 teaspoon cornstarch

  • 1 tablespoon toasted sesame seeds

Directions

  1. Bring 1 inch of water to a boil in a large pot fitted with a steamer basket. Add broccoli, cover and cook until tender-crisp, 3 to 4 minutes.

  2. Meanwhile, heat oil in a large skillet over medium-high heat. Add bell pepper, onion and garlic; cook, stirring often, until the vegetables begin to soften, about 3 minutes. Add the steamed broccoli and cook, stirring, for 3 minutes.

  3. Whisk peanut butter, tamari, vinegar, sugar and cornstarch in a small bowl until smooth. Stir into the vegetables. Cook, stirring, until the sauce thickens, about 1 minute. Sprinkle with sesame seeds.

Originally appeared: EatingWell Magazine, March 2019; updated March 2023

Nutrition Facts (per serving)

154 Calories
10g Fat
12g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 3/4 cup
Calories 154
% Daily Value *
Total Carbohydrate 12g 4%
Dietary Fiber 3g 12%
Total Sugars 5g
Protein 6g 12%
Total Fat 10g 12%
Saturated Fat 1g 7%
Vitamin A 3321IU 66%
Vitamin C 109mg 121%
Folate 77mcg 19%
Sodium 346mg 15%
Calcium 55mg 4%
Iron 1mg 8%
Magnesium 32mg 8%
Potassium 369mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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