Broccoli Fra Diavolo

Name: Broccoli Fra Diavolo
Yield: 3
Ingredients: 6 cups fresh broccoli florets; 4 cloves garlic, chopped; 1 1/2 cups diced tomatoes; 1 cup low-sodium or no-salt-added tomato or pasta sauce; 1/8 teaspoon crushed red pepper flakes, or adjusted to taste; 1-2 teaspoons no-salt-added Italian seasoning; 1 tablespoon Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste; 1/4 cup nutritional yeast

By: Alexis

by 45 members

G - BOMBS

Category: Main Dishes - Vegan

Tags: Aggressive Weight Loss Anti-Cancer/High Micronutrient

This broccoli in spicy tomato sauce will perk up your plate. Increase the red pepper flakes if you like it hot!

Recipe
My Notes
Nutrition Facts
Ratings & Comments (20)

Serves 3

Ingredients

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6 cups fresh broccoli florets

4 cloves garlic, chopped

1 1/2 cups diced tomatoes

1 cup low-sodium or no-salt-added tomato or pasta sauce

1/8 teaspoon crushed red pepper flakes, or adjusted to taste

1-2 teaspoons no-salt-added Italian seasoning

1 tablespoon Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste

1/4 cup nutritional yeast

Instructions:

Steam broccoli until tender, about 10-12 minutes.

In large saucepan over medium heat, saute garlic in 1/4 cup water for 3-4 minutes. Add tomatoes, tomato sauce, hot pepper flakes, Italian seasoning, and MatoZest. Simmer for 10 minutes.

Stir in steamed broccoli and nutritional yeast.

Note: Cauliflower also works well in this recipe.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 3

Per Serving:

Calories 181
Protein 14 g
Carbohydrates 29 g
Sugars 10 g
Total Fat 2.8 g
Saturated Fat 0.4 g
Cholesterol 1.7 mg
Sodium 100 mg
Fiber 10.5 g
Beta-Carotene 1417 ug
Vitamin C 180 mg
Calcium 174 mg
Iron 4.4 mg
Folate 154 ug
Magnesium 94 mg
Potassium 1116 mg
Zinc 3.4 mg
Selenium 6.3 ug

My Rating:
(click on a star to select your rating)

Claudia

01/28/2010 11:15 PM

Rated this recipe:

This is a wonderful recipe, and a great way to eat broccoli. Very simple, and loved by both me and my husband. I made the recipe as written, with the optional nutritional yeast.

This comment was last edited on 01/28/2010 11:16 PM

lainna

02/18/2010 08:31 PM

Rated this recipe:

I made this recipe because of Claudia's rave reviews at the member center. I must say that I loved it. Broccoli is not on my husband's top-ten veggie list, but when I made this, he loved it. The nutritional yeast gives it a nice cheesy flavor. Delicious!

alittleginger

01/28/2011 08:46 PM

Rated this recipe:

Agreed...it's wonderful. I didn't steam the broccoli, but added it straight to the sauce for 5 minutes and I used the peeled, sliced stem, too. I added two cups home cooked garbanzo beans, half an onion, some sliced mushrooms, and substituted fresh herbs for a great one dish meal in a hurry. MMM...spicy, cheesy spaghetti without the, calories, gut ache, or head rush. Thanks for publishing this recipe. It goes on our 10 list. BTW-Broccoli is the only veggie I hate, but I'll eat it this way.

maliabakes replies:

05/16/2022 10:10 PM

Rated this recipe: (no rating)

maliabakes replies:

05/16/2022 10:10 PM

Rated this recipe: (no rating)

This combination is amazing!!!

mrhvmd

01/30/2011 04:04 PM

Rated this recipe:

Made it something like according to alittleginger's alterations - added g'beans and mushrooms. An onion would have been good. Used dried herbs. Really yummy! My wife loved it. Save 5 stars for dishes that totally knock me out, so 4 stars very good on my scale.

DawnDJL

06/15/2011 01:25 AM

Rated this recipe:

This is a Very good and satisfying dish! I made it as written and also did not steam broccoli before adding it to sauce. Great quick hot meal for a work night!

elan4life

11/16/2011 09:02 PM

Rated this recipe:

Loved this. I added steamed Kale along with the Broccoli to bump up the nutrient density of the whole dish. YUM!

jennifermh

03/19/2012 10:44 PM

Rated this recipe: (no rating)

Wonderful, accompanied my bean enchiladas!!! 5 stars.

dvadenais

04/07/2012 05:56 PM

Rated this recipe: (no rating)

Loved it! I added onions and kidney beans to the already great meal and spinkled with some pumpkin seeds. Adding mushrooms sounds like a great idea too. 5 stars.

This comment was last edited on 04/07/2012 05:58 PM

MargieM

09/30/2012 08:09 PM

Rated this recipe:

I cut this recipe in half and had it as a late night snack. Hey, it beats going for Fuhrnan Brownie pop'ems like I was tempted to do! Wow, was it good. Spaghetti was my comfort food as a child, so this is a very happy and healthy substitute. The suggested addition of beans, shrooms, and/or onions would indeed be nice for a full meal. Thank you for this one.
Ok I made it a second time with kidney beans, onions, roasted yellow pepper, and an extra cup of spaghetti sauce. My ETL hubby who is a better cook than I am, said, "This is the best thing we've eaten in a while!" We eat great food, so that was a real compliment. :)

This comment was last edited on 10/09/2012 08:18 PM

Maryalice

11/20/2012 07:36 PM

Rated this recipe:

Had it at Dr. Fuhrmans Princeton immersion weekend and couldn't wait to make it at home. So simple, so delicious. I will make it over and over

flakita

09/08/2014 04:07 PM

Rated this recipe:

Just loved this recipe!!! Eat it with beans and avocado also!

Eveleaf

11/23/2014 12:10 AM

Rated this recipe:

Holy wow! Spicy spaghetti comfort food!

I added 1 chopped onion and 2 cups chopped mushroom at the beginning, with the garlic. They cook down a lot so it wasn't as much as it sounds like. Used Mrs. Dash Tomato Basil, as I didn't have the MatoZest. Everything else, I just followed the directions. I wondered at first if I'd been too heavy-handed with the red pepper flakes, but then decided the kick was just right.

What an amazing dish. I'll be making this one over and over!

Wbenson

08/25/2015 10:28 PM

Rated this recipe: (no rating)

This was yummy! I think it would be great on a bed of spaghetti squash or zucchini noodles.

KenBren07

01/19/2017 08:48 PM

Rated this recipe:

YUM! We love it. What a great way to enjoy broccoli! We added white beans. Will add onion and mushrooms next time. Love the suuggestions above... pumpkin seeds, avocado, etc. So many great variations!

ldcp54

09/07/2017 05:45 PM

Rated this recipe:

Made this tonight; added mushrooms and 1 TBSP of italian seasoning.. so much for not wearing glasses. I loved it as a side to white fish.

Tree Dog Rain

10/13/2019 01:51 PM

Rated this recipe: (no rating)

Super delicious. Used frozen (thawed) broccoli, no steaming. Had added one large chopped onion in the garlic phase; later, a half bunch of destemmed chard and at least a cup of mushrooms. BTW amped up all seasonings: doubled the garlic, 2+ teaspoons of red chili flakes, etc. One of the best meals/pasta toppers I've made from a nutritarian recipe. Husband agreed. Nutritional yeast seems optional: it muddied the clear flavors a bit.

Can't wait to make again.

StefaniMonet

11/11/2019 12:13 AM

Rated this recipe:

Omg so good. Fave sad food was spaghetti so this hit that spot! I served it over pressure cooked spaghetti squash with a couple of garlic pita chips. It was quick, easy & sooo good.

Made it for a 2nd time & ate it over whole wheat spaghetti noodles, added an extra cup of pasta sauce, and steamed the broccoli for half the time. So good.

This comment was last edited on 01/24/2020 10:10 PM

Jules

04/25/2021 10:41 PM

Rated this recipe:

A great way to eat veggies! I added diced onions and mushrooms with garlic sauté, otherwise made it as listed. We served it over baked potatoes and loved it.

This is such a versatile dish, could easily be modified as many others have commented.

lajanick

09/11/2021 06:49 PM

Rated this recipe:

Excellent! I added chickpeas and onion. This recipe lends itself to adding other ingredients. Will definitely make again!

savednsure

02/14/2023 11:08 PM

Rated this recipe:

This dish is very easy and delicious. I made it with the pasta sauce, and took others' suggestions and sautéed half of an onion and 4 oz. cremini mushrooms with the garlic, not using any water. I also added the broccoli on top of the simmering sauce to allow it to steam partially, then stirred it in. We like spicy dishes, so I used ¼ tsp. crushed red pepper flakes. Very flavorful!

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Broccoli Fra Diavolo

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