Broccoli and Peas with Nuts and Seeds

Broccoli and Peas with Nuts and Seeds

And a good splash of Tamari sauce and a sprinkle of black pepper. It’s another convenience health food recipe.

I watched the documentary Forks Over Knives a couple of weeks ago. It’s a very persuasive piece on the dangers of a typical Western diet that is full of processed food and animal products, and it offers many examples of people who have drastically improved their health following plant-based diets – as in full on vegan. I like the idea of being vegetarian but the truth is I know that I personally can’t be healthy on that type of diet. I’ve tried and I just cant. But I do benefit from eating more vegetables – and I think it’s more important for me to up my intake of vegetables than upping my intake of fruit and vegetable. I need to swap the chocolate bars and sweets for fruit but I need to eat more vegetables as well.

I’m sure most people would benefit from following a plant based diet and to be honest I feel a little guilty that I just can’t seem to do it – but I can reduce the amount of animal products I eat. Although I’ve got to say you’ll never convince me that an egg in the morning isn’t a great breakfast. But I do want to try and have one vegan day a week and then have two other vegetarian days. I’ve actually been saying this for over a year and haven’t really got around to doing it right. Well summer is the easiest time to change you’re diet I find so … I’ve no excuse really.

This is a super simple light vegan meal. I’m using Tamari sauce which is gluten-free soy sauce but you can use which ever. To be honest I have no bad reaction with soy sauce and I’d use it with this, I just happened to have a bottle of Tamari in the fridge. If you are using the soy make sure to use the light and not the dark one – its too overpowering for this.

This is good and healthy, cheap and nutritious and is so simple I should be slight ashamed of posting it as a recipe. But I’m not – because hey even us lazy types deserve to be healthy right?

Broccoli, peas, walnuts, seeds mix (pumpkin, sunflower and sesame), tamari sauce and black pepper.

Broccoli and Peas with Nuts and Seeds

Prep Time: 1 minute

Cook Time: 7 minutes

Total Time: 8 minutes

Serves 1

Broccoli and Peas with Nuts and Seeds


  • 2 cups / 350g frozen broccoli florets
  • 1 cup / 150g frozen garden peas
  • fistful of walnuts
  • generous sprinkle of seeds (pumpkin, sunflower and sesame)
  • tamari / soy sauce
  • freshly ground black pepper


  1. Put the broccoli and peas in a large microwave-safe dish, cover with a microwave-safe plate and cook on full power until the veg is all cooked and tender (about 6 - 8 minutes). Leave stand for a minute or two and then drain off the water. Add in the nuts and seeds. Splash in a generous amount of light soy or tamari sauce. Grind over a little black pepper. That's it - enjoy!

Broccoli, peas, nuts & seeds
Super simple, savoury, heart-healthy and vegan.