Broccoli
Broccoli is a nutrient-dense cruciferous vegetable known for its vibrant green color, slightly bitter yet earthy flavor, and crisp-tender texture when cooked. Resembling a miniature tree with a thick stalk and tightly clustered florets, broccoli is a versatile ingredient that can be enjoyed raw, steamed, roasted, or stir-fried. Packed with vitamins C and K, fiber, and antioxidants, broccoli is a popular choice for health-conscious cooks looking to add a wholesome, flavorful element to their meals.
Common Uses
- Steam broccoli florets for a quick and healthy side dish, seasoned with olive oil, garlic, and a pinch of salt.
- Roast broccoli in the oven with olive oil, lemon juice, and Parmesan cheese for a crispy, caramelized flavor.
- Add chopped broccoli to stir-fries with soy sauce, ginger, and sesame oil for a nutritious and flavorful addition.
- Blend cooked broccoli into creamy soups or purees for a rich, velvety texture and added nutrients.
- Use raw broccoli florets as a crunchy component in salads or as a dipper for hummus and other spreads.
- Incorporate broccoli into casseroles, pasta dishes, or quiches for a hearty, vegetable-packed meal.
Nutrition (per serving)
Nutrition (per serving)
Calories
55.0kcal (2.75%)
Protein
3.7g (7.4%)
Carbs
11.2g (4.07%)
Sugars
2.2g (4.4%)
Healthy Fat
0.1g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
55.0kcal (2.75%)
Protein
3.7g (7.4%)
Carbs
11.2g (4.07%)
Sugars
2.2g (4.4%)
Healthy Fat
0.1g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in vitamins C and K, supporting overall immune health and bone strength.
- High in dietary fiber, promoting digestive health and a feeling of fullness.
- Contains antioxidants like sulforaphane, which are valued for their potential to support cellular health.
- Low in calories and carbohydrates, making it a popular choice for weight management and low-carb diets.
- Versatile in cooking, used in steaming, roasting, stir-frying, and blending into soups or smoothies.
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Storage Tips
Store broccoli in the refrigerator, ideally in the crisper drawer, to maintain its freshness. Keep it unwashed and wrapped loosely in a plastic or perforated bag to allow for some airflow. Use within 3-5 days for the best flavor and texture. Avoid freezing raw broccoli unless it is blanched first to preserve its color and nutrients.
