Standby Veg: Frozen Broccoli and/or Cauliflower

Standby Vegetables

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Closely related members of the cabbage family, broccoli and cauliflower have been cultivated in Italy since the early days of the Roman Empire.

Popular in Italian cuisine, broccoli was taken to the rest of the world by Italian emigrants who made it a favourite vegetable in Britain, Australia and North America. It’s a particularly rich source of vitamin C and vitamin K. Also a rich source of vitamin C and other micronutrients, cauliflower became a popular vegetable in both Italian and French cuisine from where it entered world cuisine.

frozen_broccoli_cauliflowerWhile fresh broccoli and cauliflower are readily available, the frozen varieties have the advantage of always being on hand and can be used in small quantities without waste. As with all frozen vegetables, broccoli and cauliflower are quickly blanched before being flash frozen so most of their nutrients are retained and they are just as nutritious as cooked fresh vegetables.

Frozen broccoli and cauliflower florets can be purchased in individual packages or combined. As such the following recipes, while perhaps best with the designated vegetable, can also be applied to the other vegetable or to a combination of both.

The following recipes can be made entirely from Standby Vegetables and Pantry Essentials with the option of using Crisper Essentials in some recipes.

Recipes for fresh broccoli and cauliflower can be found in the entries Hero Veg: Broccoli and Hero Veg: Cauliflower.

Frozen cauliflower could be used in the Cooking in Bulk recipes White Vegetable Soup and Chickpea and Vegetable Stew. 

More recipes using broccoli and cauliflower can be found elsewhere on this website, so just use ‘Search’ to find them.

 

Recipes:

Quick Side Dishes

Frittata di Broccoli

Broccoli with Cheesy Rice

Pasta with Creamy Broccoli

Pasta with Spicy Broccoli

Broccoli and Tomato Soup

Broccoli and Pea Soup

Cauliflower Cheese

Baked Cauliflower

Chilli Fried Cauliflower

Cauliflower and Potato Curry

Cream of Cauliflower Soup

Spicy Cauliflower Soup

 

Quick Side Dishes

§   Steam 3–4 frozen broccoli florets in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp butter, garlic granules and parsley.

§   Allow 3–4 frozen broccoli florets to thaw. Stir fry in canola oil with ½ tsp. soy sauce and a little garlic powder.

§   Boil 3–4 frozen broccoli florets in ¼ cup water in the microwave for 5 minutes. Stir in 1 tbsp. instant mashed potatoes and 1 tsp. butter.

§   Steam 3–4 frozen cauliflower florets in the microwave in a little water for 3–5 minutes. Drain, stir in 1 tsp. butter and sprinkle with shredded Parmesan cheese.

§   Allow 3–4 frozen cauliflower florets to thaw. Stir fry in canola oil with a little chilli, sweet chilli sauce or mild curry powder.

§   Steam 3–4 frozen cauliflower florets in the microwave in a little water for 5 minutes. Drain, allow to cool then mash in the small cup of a bullet blender with 2 tsp. natural yoghurt, low-fat milk or butter, together with dried onion and pepper. Reheat in the microwave for 30–60 seconds.

 

Frittata di Broccoli

  • 1 cup frozen broccoli florets
  • 1 tbsp. chopped onion
  • 1 egg
  • Parsley and pepper
  • 1 tbsp. shredded Parmesan cheese
  • Shredded mozzarella
  • 1 tbsp. low-fat milk (optional)
  • Butter or margarine

 

  1. Steam broccoli until tender (5–10 minutes)
  2. Chop broccoli finely and set aside.
  3. In a small pie dish place a little butter with chopped onion and microwave for 30 seconds
  4. Add steamed broccoli and stir
  5. Beat egg with spices, Parmesan cheese and milk or 1 tbsp. water and stir into broccoli mixture
  6. Top with mozzarella and place in a hot (200°C) toaster oven for 20 minutes

 

Broccoli with Cheesy Rice

  • 2 tbsp. rice
  • ¾ cup frozen broccoli florets
  • 1 tbsp. chopped onion
  • ½ tsp. chicken stock powder (optional)
  • 1–2 tbsp. shredded Parmesan cheese
  • Pepper and parsley
  • Olive oil

 

  1. In a small saucepan sauté onion with pepper
  2. Add rice and stir until translucent
  3. Add ½ cup boiling water with stock powder (optional) and parsley
  4. Add broccoli
  5. Bring to the boil, cover and simmer for 12 minutes
  6. Stir in Parmesan cheese and simmer for a further 3 minutes

 

Pasta with Creamy Broccoli

  • ½ cup frozen broccoli florets
  • ½ cup pasta
  • ½ cup low-fat milk
  • 1 tbsp. shredded Parmesan cheese
  • Dried onion, garlic granules, parsley and oregano

 

  1. In a small saucepan bring milk to the boil with ¼ cup water
  2. Add herbs and spices
  3. Stir in broccoli and pasta
  4. Simmer for 12 minutes, stirring often and adding more water if necessary
  5. Stir in Parmesan cheese

 

Pasta with Spicy Broccoli

  • 1 cup frozen broccoli florets
  • ½ cup pasta
  • 2 tbsp. diced bacon (optional)
  • Olive oil
  • Garlic and chilli paste (or paprika)
  • Parsley

 

  1. In a small saucepan heat garlic and chilli paste (or paprika) in olive oil
  2. Add bacon and sauté (optional)
  3. Add broccoli and sauté to heat through
  4. Add ¾ cup water, bring to the boil and stir in pasta
  5. Bring to the boil and simmer for 12-15 minutes, stirring occasionally and adding water if necessary
  6. Sprinkle with parsley and stir through

 

Broccoli and Tomato Soup

  • 1/3 cup frozen broccoli
  • ¼ cup diced tomatoes
  • ¼ cup carrot, chopped (optional)
  • 1 tbsp. diced bacon
  • 1 tbsp. chopped onion
  • 2 tbsp. small macaroni or elbows
  • 1 tsp. chicken stock powder
  • Garlic and pepper
  • Shredded Parmesan cheese (optional)
  • Olive oil

 

  1. In a small saucepan sauté onion with garlic, pepper and diced bacon
  2. Add 1 cup boiling water with stock powder and diced tomatoes
  3. Add broccoli and carrot (optional) and simmer for 5 minutes
  4. Add macaroni and simmer for a further 12–15 minutes
  5. Serve with a sprinkle of Parmesan cheese (optional)

 

Broccoli and Pea Soup

  • 1 cup frozen broccoli
  • ½ cup frozen peas
  • 1 tbsp. chopped onion
  • 1 tsp. chicken stock powder
  • Garlic, pepper and oregano
  • 1 tbsp. shredded Parmesan (optional)
  • Olive oil
  • 1 tbsp. natural yoghurt (optional)

 

  1. In a small saucepan sauté onion with garlic and pepper
  2. Add peas and sauté to heat through
  3. Add ¾ cup water with stock powder and oregano
  4. Add broccoli and bring to the boil
  5. Simmer until tender, approx. 15–20 minutes
  6. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  7. Return to saucepan with an additional ¼ cup water and gently reheat
  8. Stir in Parmesan cheese (optional)
  9. Remove from heat and stir in yoghurt (optional)

 

Cauliflower Cheese

  • 1½ cups frozen cauliflower florets
  • 1 tbsp. chopped onion
  • ¼ cup low-fat milk
  • 1 tsp. cornflour
  • Garlic, pepper and oregano
  • 1 tbsp. shredded Parmesan cheese
  • Butter or margarine

 

  1. Boil or steam cauliflower until tender (5–10 minutes), drain and set aside
  2. In a small saucepan sauté onion in butter with spices
  3. Dissolve cornflour into milk and stir in Parmesan cheese and oregano
  4. Add milk mixture and simmer, stirring, until sauce thickens
  5. Stir cauliflower through sauce until heated through

 

Baked Cauliflower

  • 1½ cups frozen cauliflower florets
  • ¼ cup breadcrumbs
  • ¼ cup shredded mozzarella (optional)
  • 1 tbsp. shredded Parmesan cheese
  • Olive oil
  • Pepper and oregano

 

  1. Steam cauliflower until just thawed (approx. 5 minutes)
  2. Toss in olive oil and arrange in oven proof dish
  3. Stir through mozzarella (optional)
  4. Mix breadcrumbs, Parmesan cheese and spices and spread over cauliflower
  5. Bake in a moderate (175°C) toaster oven for 20 minutes

Tip: to make breadcrumbs, break a toasted slice of wholegrain bread into small pieces, then process in a bullet blender to break the pieces down into crumbs.

 

Chilli Fried Cauliflower

  • 1½ cups frozen cauliflower
  • 2 tbsp. chopped onion
  • Chilli and garlic
  • 1 tbsp. natural yoghurt (optional)
  • Canola oil.

 

  1. Steam cauliflower until just thawed (approx. 5 minutes)
  2. In a small saucepan sauté onion with chilli and garlic
  3. Add cauliflower with a little hot water
  4. Cover and simmer for about 10 minutes until tender
  5. Remove from heat and stir in yoghurt (optional)

 

Cauliflower and Potato Curry

  • 1 cup frozen cauliflower florets
  • ½ cup canned potatoes
  • ½ cup diced tomatoes
  • 2 tbsp. chopped onion
  • Garlic, chilli, mild curry powder, ginger and coriander
  • Canola Oil

 

  1. In a small saucepan sauté onion with garlic, chilli and spices
  2. Add diced tomatoes and simmer for 3 minutes
  3. Add cauliflower and potatoes with ¼ cup water
  4. Simmer until cauliflower is tender (approx. 10 minutes) and water is reduced

Variation: substitute a small potato, peeled and diced, for the canned potatoes. At Step 3 add potato and simmer for 10 minutes before adding cauliflower.

 

Cream of Cauliflower Soup

  • 1 cup frozen cauliflower florets
  • ¼ cup low-fat milk
  • 2 tsp. cornflour
  • 1 tsp. chicken stock powder
  • Dried onion, pepper, garlic and oregano
  • 1 tbsp. shredded Parmesan
  • 1 tbsp. natural yoghurt (optional)

 

  1. Place cauliflower in a small saucepan with ¾ cup water, stock powder, dried onion and spices
  2. Simmer for 15 minutes until tender and allow to cool
  3. Empty saucepan into large cup of bullet blender and liquidise thoroughly
  4. Return to saucepan
  5. Add milk, oregano, cornflour and Parmesan to bullet blender cup and liquidise
  6. Stir into saucepan and slowly bring to boil
  7. Heat gently, stirring constantly, until soup thickens
  8. Remove from heat and stir in yoghurt (optional)

 

Spicy Cauliflower Soup

  • 1 cup frozen cauliflower florets
  • 1 x 165ml can light coconut milk
  • 1 tsp. chicken stock powder
  • Dried onion, garlic granules, mild curry powder and ginger
  • 1 tbsp. natural yoghurt (optional)

 

  1. Place cauliflower in a small saucepan with coconut milk, stock powder, dried onion, garlic granules and spices
  2. Simmer for 15–20 minutes until tender
  3. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  4. Return to saucepan with an additional ¼ cup water and gently reheat
  5. Remove from heat and stir in yoghurt (optional)

Variation: for a low-fat option, thoroughly blend 2 tbsp. almond meal with ½ cup water in a bullet blender and substitute for the coconut milk

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