To get the most nutritional value out of your broccoli, it is suggested that you should prepare 250 to 300 g of broccoli per person.
- 27 kcal,
- 3 g of protein,
- 5 g of fat,
- 1 g of carbohydrate, and
- 3 g of dietary fibre.
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Broccoli looks like and is related to cauliflower. It consists of small green flower heads with thick, fleshy stalks. Not only is the broccoli’s appearance reminiscent of the cauliflower, but the taste is also similar, although more refined and a little stronger. Many people find that the stalks taste of asparagus, so make sure to eat the entire broccoli flower, including the stem. Broccoli is also rich in dietary fibre and vitamin C, and is a source of omega 3 fatty acids.
Broccoli is available all year round. In the summer and autumn, the vegetable is harvested locally.
When buying broccoli, the stalks should feel firm and have beautifully closed, deep green flower heads. Do not buy broccoli that is turning yellow as this means that the florets are about to bloom and begin to taste somewhat bitter.
Rinse the broccoli in cold water. Cut the florets from the stalks and then into pieces of equal size. Peel the stalks with a vegetable peeler or pull off the tough exterior with a pointy knife. Be sure to slice the stalks before placing them in a pot to cook.
Broccoli is a very versatile vegetable. It has a wonderful taste when boiled, au gratin, stir-fried, in soup, in savoury pies, pasta sauces, in lasagne or boiled al dente in salads. Boil the broccoli florets and stalk slices in a little water in about three minutes until crisp but tender.
Stir-fry the broccoli with some chicken strips, chopped onion, garlic, mushroom slices, Chinese five-spice powder, and a little fish sauce. Serve with brown rice or noodles.
For a tasty, easy-to-prepare soup, boil the broccoli with curry powder and sautéed onion in herb stock and puree with an immersion blender. Add low-fat crème fraîche and freshly ground pepper to taste.
- Boiling: approx. 3 minutes,
- Steaming: 4 to 6 minutes,
- Stir-frying: approx. 5 minutes.
Broccoli is best stored in the refrigerator in its original packaging. When refrigerated, the shelf life is two to five days. If the broccoli is not packaged, wrap it up well in cling film.