A member of the cabbage family, broccoli has been cultivated in Italy since the early days of the Roman Empire, and was taken to the world by Italian emigrants who made it a favourite vegetable in Britain, Australia and North America. It is a particularly rich source of vitamin C and vitamin K.
Broccoli can be eaten raw, steamed, boiled, baked and sautéed. Italians particularly like it with pasta. Most recipes call for use of the florets, but the broccoli stalk is also edible and can be used in soups and risottos.
Other varieties of broccoli are broccolini, which have small florets and long tender stalks, and purple broccoli. They can be cooked in the same way as common broccoli.
Broccoli is also closely related to cauliflower, so cauliflower can be substituted for some or all of the broccoli in the following recipes. Broccoli can also be substituted for some or all of the cauliflower in the recipes in the entry Hero Veg: Cauliflower.
Frozen broccoli is also available and can be used in all the following recipes. In its frozen form it’s a handy vegetable to have on hand and as such it’s included among the Standby Vegetables. You’ll find more suitable recipes in the entry Standby Veg: Frozen Broccoli and/or Cauliflower.
Broccoli can also be combined with other vegetables as seen in the entry Vegetable Medleys from the Pantry.
Recipes:
Sautéed Broccoli and Mushrooms
Frittata di Broccoli
- 1 cup 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
- Boil or steam broccoli until tender (10–15 minutes)
- Drain broccoli, chop finely and set aside.
- In a small pie dish place a little butter with chopped onion and microwave for 30 seconds
- Add steamed broccoli and stir
- Beat egg with spices, Parmesan cheese and milk or 1 tbsp. water and stir into broccoli mixture
- Top with mozzarella and place in a hot (200°C) toaster oven for 20 minutes
Broccoli Fritters
- 1 cup broccoli florets
- 2 tbsp. wholemeal flour or quick oats
- ½ tsp. baking powder
- 2 tbsp. shredded Parmesan cheese
- 2 tbsp. low-fat milk
- Dried onion and parsley
- Oil spray
- Steam broccoli until tender (5–10 minutes)
- Using a potato masher, mash broccoli into a rough purée
- Add milk, Parmesan cheese and spices and mix thoroughly
- Stir in flour and baking powder to make a thick batter (adding either a little more milk or flour if required)
- Form mixture into 3–4 patties
- Spray a non-stick frying-pan with oil and heat over a low heat for 3–5 minutes to heat evenly, then raise the heat to high
- Cook for 3–4 minutes on each side until golden brown
Tip: respray pan with oil for each batch (though be careful not to start a fire!)
Pasta with Creamy Broccoli
- ½ cup broccoli florets
- ½ cup pasta
- ½ cup low-fat milk
- 1 tbsp. shredded Parmesan cheese
- Dried onion, garlic granules, parsley and oregano
- Boil or steam broccoli for 5 minutes and retain some of the water
- In a small saucepan bring milk to the boil with ¼ cup retained water
- Add herbs and spices
- Stir in broccoli and pasta
- Simmer for 12 minutes, stirring often and adding more water if necessary
- Stir in Parmesan cheese
Pasta with Spicy Broccoli
- 1 cup broccoli florets
- ½ cup pasta
- 2 tbsp. diced bacon (optional)
- Olive or canola oil
- Garlic and chilli paste (or paprika)
- Parsley
- Boil or steam broccoli for 5 minutes
- Drain and set aside, retaining water
- Heat garlic and chilli paste (or paprika) in olive oil in a small saucepan
- Add bacon and sauté (optional)
- Add broccoli and sauté
- Add ¾ cup of the retained water, bring to the boil and stir in pasta
- Bring to the boil and simmer for 12-15 minutes, stirring occasionally and adding water if necessary
- Sprinkle with parsley and stir through
Broccoli Risotto
- ½ cup broccoli stalk, peeled and chopped
- 3–4 broccoli florets, chopped
- ¼ cup rice
- 1 tsp. chicken stock powder
- 1 tbsp. chopped onion
- Garlic, pepper and parsley
- Shredded Parmesan cheese (optional)
- Olive or canola oil
- Steam broccoli stalk until tender and allow to cool
- Place in bullet blender cup with ¼ cup water and liquidise thoroughly
- If necessary, add water to make up to ¾ cup liquid
- In a small saucepan sauté onion with garlic and pepper
- Add rice and stir until translucent
- Add liquidised broccoli with stock powder and parsley
- Cover and simmer for 10 minutes
- Stir in broccoli florets and simmer for a further 5 minutes
- Stir in a sprinkle of Parmesan cheese (optional)
Broccoli and Mushroom Risotto
- ¾ cup broccoli florets
- 1–2 mushrooms, sliced
- ¼ cup rice
- 1 tsp. chicken stock powder
- 1 tbsp. chopped onion
- Garlic, pepper and parsley
- Shredded Parmesan cheese (optional)
- Olive or canola oil
- Chop broccoli into small florets
- In a small saucepan, sauté onion with garlic and pepper
- Add vegetables and sauté until wilted
- Add rice and sauté until translucent
- Add ¾ cup boiling water with chicken stock powder and parsley
- Simmer for 15 minutes
- Stir in a sprinkle of Parmesan cheese (optional)
Variation: substitute 1–2 tbsp. diced bacon for the mushrooms and add before Step 3
Stir Fried Broccoli
- 1 cup broccoli florets
- ½ cup carrot and red capsicum, sliced
- 2–3 mushrooms, sliced
- Canola oil
- 1 tsp. soy sauce (or oyster sauce)
- ½ tsp. chicken stock powder
- ½ tsp. cornflour
- Garlic granules, chilli (optional) and Chinese 5 spices
- Blanche broccoli in boiling water for 5–10 minutes (optional)
- Dissolve cornflour in ¼ cup cold water
- Add soy sauce, stock powder and spices
- Add oil to the wok and heat
- Add broccoli and stir fry until heated through
- Add remaining vegetables and stir fry until just tender
- Stir in sauce and heat through
Variation: substitute sliced celery for some or all of the carrot or capsicum
Sautéed Broccoli and Mushrooms
- 1 cup broccoli florets
- ½ cup mushrooms, sliced
- ¼ cup carrot and/or red capsicum, sliced
- Dried onion, garlic granules, pepper and oregano
- Olive or canola oil
- Heat a small saucepan with olive oil over medium heat
- Add vegetables with herbs and spices and sauté until wilted
- Add ¼ cup water cover and simmer until vegetables are tender and the water is reduced (10–15 minutes in all)
Variation: substitute sliced celery for some or all of the carrot or capsicum
Broccoli and Potato Soup
- 1 cup broccoli, chopped
- 1 small potato, peeled and cubed
- 1 tbsp. chopped onion
- 1 tsp. chicken stock powder
- Garlic, pepper and oregano
- 1 tbsp. shredded Parmesan (optional)
- Olive or canola oil
- 1 tbsp. natural yoghurt (optional)
- In a small saucepan sauté onion with garlic and pepper
- Add potato and sauté to heat through
- Add ¾ cup water with stock powder and oregano
- Add broccoli and bring to the boil
- Simmer until tender, approx. 15–20 minutes
- Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
- Return to saucepan with an additional ¼ cup water and gently reheat
- Stir in Parmesan cheese (optional)
- Remove from heat and stir in yoghurt (optional)
Variations:
- substitute ½ cup frozen peas for the potato
- substitute ½ cup chopped carrot for the potato
Tip: this is a good opportunity to use the broccoli stalk
Broccoli and Carrot Soup
- ½ cup broccoli florets, finely chopped
- ½ cup broccoli stalk, peeled and chopped
- ½ cup carrot, chopped
- 1 tbsp. red lentils (optional)
- 1 tbsp. chopped onion
- 1½ tsp. chicken stock powder
- Garlic, pepper, coriander and parsley
- Olive or canola oil
- Sauté onion with garlic and pepper
- Add chopped broccoli stalk and carrot and sauté
- Add 1½ cups boiling water with stock powder, parsley, coriander and lentils (optional)
- Simmer for 15–20 minutes
- Add chopped broccoli florets and simmer for a further 5–10 minutes