Most of us throw the broccoli stems straight into the meals waste after we’ve completed separating and chopping the florets for no matter scrumptious recipe we’re making (aspect be aware: we extremely advocate this vegan roasted lemony broccoli rigatoni). However it seems, these stems can truly be put to good use, and may even kind the premise of many scrumptious recipes on their very own, together with pesto and even fries. Wish to be taught extra? Try a few of our favourite vegan broccoli stem recipes beneath. However first, what are the advantages of consuming the stalk of this fashionable inexperienced vegetable?
Are you able to eat broccoli stems?
Broccoli stems are sometimes discarded unnecessarily, however they’re completely edible. They’ve a barely totally different texture in comparison with the florets, as they’re a bit of harder and extra fibrous. Nevertheless, in case you peel away the outer layer of the stem, you’ll discover tender, nutritious plant flesh inside. In truth, the stalk of broccoli might be sliced, diced, chopped, and cooked in a number of methods (as you’ll discover out beneath!).
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Broccoli stem advantages
In much more excellent news: broccoli stems are simply as wholesome as broccoli florets. They’re a very good supply of dietary fiber, which is necessary for supporting digestive well being, in addition to reducing ldl cholesterol and feeding gut-friendly micro organism. “Fiber is necessary for holding us common as most of us know, however it’s additionally the inspiration for a wholesome intestine,” Nichole Dandrea-Russert, MS, RDN, and writer of The Fiber Impact, advised VegNews. “A wholesome intestine results in much less acute and continual irritation, each within the intestine and all through the physique.”
In addition to that all-important fiber, broccoli stems additionally comprise an entire host of nutritional vitamins and minerals, identical to the florets. For instance, they’re a supply of calcium, magnesium, iron, and potassium, in addition to vitamin C, vitamin Ok, and vitamin A. All of that are necessary for our general well being. Plus, broccoli stems additionally comprise phytonutrients, that are plant compounds with antioxidant and anti inflammatory properties. You may learn all about the advantages of together with extra phytonutrients in your weight-reduction plan right here.
7 methods to get pleasure from broccoli stems
Broccoli stems are an extremely wholesome addition to our plates, however they’re additionally, fortunately, fairly tasty, too—particularly when you know the way to cook dinner with them the precise manner. Discover inspiration from a few of our favourite vegan recipes beneath.
Plant You
1 Broccoli Stem Fries
Yep, it’s true: broccoli stems might be was crispy fries. Attempt it for your self with this recipe from Plant You, which requires the stems to be peeled, sliced, and coated in almond milk and breadcrumbs. Truthfully, they’re simply nearly as good as conventional potato fries, if not higher.
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Kalyn’s Kitchen
2 Stir-Fried Broccoli Stems
Arguably top-of-the-line methods to cook dinner broccoli stems is in a wok with loads of spicy sauce, identical to this recipe from Kalyn’s Kitchen demonstrates. They’ll be crispy, succulent, and scrumptious, particularly when served with a inexperienced onion garnish. For a bit of further sustenance, cook dinner up some spring rolls and tofu, too.
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Fork within the Street
3 Broccoli Stem Pesto
Pesto is often made with contemporary basil, pine nuts, garlic, and parmesan cheese, however it’s also possible to make a scrumptious model with broccoli stems. This recipe from Fork within the Street will information you thru how one can make a easy tasty model of the inexperienced dip by mixing chopped stems, basil, nuts, garlic, olive oil, and vegan parmesan.
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Clear and Scrumptious
4 Dairy-Free Broccoli Stem Soup
In lower than half-hour, you’ll be able to whip up this nutritious, mild, refreshing bowl of broccoli stem soup for a lunchtime deal with. Notice: the recipe does point out hen inventory, however this may be simply swapped out for vegetable inventory, and even simply water.
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Plant Primarily based Issues
5 Broccoli Stalk Namul
This flavorful aspect dish is impressed by Korean namul, which normally entails greens which have been cooked and seasoned with sesame oil, garlic, sizzling chili peppers, and soy sauce. It’s usually made with spinach or bean sprouts, however, in line with this recipe from Plant Primarily based Issues, broccoli stalks additionally make the right base for the tasty dish, and we have now to agree.
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Love and Lemons
6 Broccoli Rice
Transfer over cauliflower rice, it’s broccoli’s flip to shine. This broccoli rice from Love & Lemons, which is simply pulsed broccoli (stems and all!), is a good nutritious addition to every part from burrito bowls to salads to stir-fries. If you wish to add extra taste, you’ll be able to pulse it together with your favourite spices and seasonings, too.
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The First Mess
7 30-Minute Broccoli Basil Pasta
In relation to creamy, nutritious, scrumptious pasta sauce, it’s arduous to beat soaked and blended cashews—except you mix them with broccoli stalks. That takes the much-loved dish to the following degree, as this recipe from The First Mess demonstrates.
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Charlotte is a author and editor primarily based in sunny Southsea on England’s southern coast.
