Broccoli Overview
Broccoli is a cruciferous vegetable known for its distinctive green color and tree-like structure. It's packed with essential nutrients and is celebrated for its health benefits. Commonly used in a variety of dishes, broccoli can be steamed, sautéed, or eaten raw in salads.
Nutritional Value of Broccoli (per 100g):
- Calories: 34 kcal
- Carbohydrates: 7 g
- Dietary Fiber: 2.6 g
- Protein: 2.8 g
- Fat: 0.4 g
- Vitamin C: 89.2 mg (149% of the daily recommended intake)
- Vitamin K: 101.6 µg (127% of the daily recommended intake)
- Folate: 63 µg (16% of the daily recommended intake)
- Calcium: 47 mg (5% of the daily recommended intake)
- Iron: 0.7 mg (4% of the daily recommended intake)
- Potassium: 316 mg (9% of the daily recommended intake)
Health Benefits of Broccoli:
- Rich in Nutrients: Provides vitamins C, K, and folate, which are essential for overall health.
- Antioxidant Properties: Contains antioxidants that help reduce inflammation and oxidative stress.
- Supports Digestive Health: High in fiber, promoting healthy digestion and regularity.
- Heart Health: Helps lower cholesterol levels and supports cardiovascular health.
- Cancer Prevention: Compounds in broccoli may have protective effects against certain types of cancer.
How to Eat Broccoli:
- Raw: Can be eaten raw as a crunchy snack or in salads.
- Steamed: Lightly steamed to preserve nutrients and enhance flavor.
- Sautéed: Cooked with garlic or other seasonings for added taste.
- In Soups: Blended into creamy soups or added to vegetable soups.
Recipes Using Broccoli
Indian Recipes
1. Broccoli Sabzi
-
Ingredients:
- Broccoli: 1 cup, chopped
- Onion: 1, finely chopped
- Tomato: 1, chopped
- Green chili: 1, slit
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Salt: to taste
- Oil: 2 tbsp
-
Method:
- Heat oil in a pan; add onions and sauté until golden.
- Add ginger-garlic paste and green chili; sauté for a minute.
- Add tomatoes, turmeric, red chili powder, and salt; cook until soft.
- Add chopped broccoli and mix well; cover and cook for 5-7 minutes until tender.
2. Broccoli and Potato Curry
-
Ingredients:
- Broccoli: 1 cup, chopped
- Potato: 1, diced
- Onion: 1, finely chopped
- Tomato: 1, chopped
- Green chili: 1, slit
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Garam masala: 1 tsp
- Salt: to taste
- Oil: 2 tbsp
-
Method:
- Heat oil in a pan; add onions and sauté until golden.
- Add ginger-garlic paste and green chili; sauté for a minute.
- Add tomatoes, turmeric, and salt; cook until soft.
- Add diced potato and broccoli; cover and cook until tender.
- Sprinkle garam masala before serving.
3. Broccoli Paratha
-
Ingredients:
- Whole wheat flour: 2 cups
- Broccoli: 1 cup, grated
- Green chili: 1, chopped
- Cumin powder: 1 tsp
- Salt: to taste
- Water: as needed
- Oil: for cooking
-
Method:
- In a bowl, mix whole wheat flour, grated broccoli, green chili, cumin powder, and salt.
- Add water to form a dough; knead until smooth.
- Divide into balls; roll out into parathas.
- Cook on a hot griddle with oil until golden brown on both sides.
4. Broccoli Raita
-
Ingredients:
- Broccoli: 1 cup, blanched and chopped
- Yogurt: 1 cup
- Cucumber: 1/2, grated
- Cumin powder: 1/2 tsp
- Salt: to taste
- Cilantro: for garnish
-
Method:
- In a bowl, combine yogurt, blanched broccoli, grated cucumber, cumin powder, and salt.
- Mix well and garnish with cilantro. Serve chilled.
5. Broccoli and Lentil Soup
-
Ingredients:
- Broccoli: 1 cup, chopped
- Lentils: 1 cup, soaked
- Onion: 1, chopped
- Garlic: 2 cloves, minced
- Vegetable broth: 4 cups
- Olive oil: 1 tbsp
- Salt and pepper: to taste
-
Method:
- Heat olive oil in a pot; sauté onion and garlic until fragrant.
- Add soaked lentils, vegetable broth, and salt; bring to a boil.
- Add broccoli and simmer until lentils are cooked.
- Blend until smooth and season with salt and pepper.
Non-Indian Recipes
1. Broccoli Salad
-
Ingredients:
- Broccoli: 2 cups, chopped
- Red onion: 1/4, finely chopped
- Dried cranberries: 1/4 cup
- Almonds: 1/4 cup, sliced
- Olive oil: 3 tbsp
- Lemon juice: 1 tbsp
- Salt and pepper: to taste
-
Method:
- In a bowl, combine broccoli, red onion, cranberries, and almonds.
- In a separate bowl, whisk olive oil, lemon juice, salt, and pepper.
- Pour dressing over the salad and toss well.
2. Broccoli and Cheese Casserole
-
Ingredients:
- Broccoli: 2 cups, chopped
- Cheddar cheese: 1 cup, shredded
- Cream of mushroom soup: 1 can
- Bread crumbs: 1 cup
- Butter: 2 tbsp, melted
-
Method:
- Preheat oven to 350°F (175°C).
- In a mixing bowl, combine broccoli, cheddar cheese, and cream of mushroom soup.
- Transfer to a baking dish; top with bread crumbs and melted butter.
- Bake for 25-30 minutes until golden and bubbly.
3. Stir-Fried Broccoli
-
Ingredients:
- Broccoli: 2 cups, chopped
- Garlic: 2 cloves, minced
- Soy sauce: 2 tbsp
- Sesame oil: 1 tbsp
- Salt and pepper: to taste
-
Method:
- Heat sesame oil in a pan; add garlic and sauté until fragrant.
- Add broccoli and stir-fry for 5-7 minutes.
- Add soy sauce, salt, and pepper; stir to combine and serve.
4. Broccoli Quiche
-
Ingredients:
- Broccoli: 1 cup, chopped
- Eggs: 4
- Milk: 1 cup
- Cheese: 1 cup, shredded (e.g., Swiss or cheddar)
- Pie crust: 1 (store-bought or homemade)
- Salt and pepper: to taste
-
Method:
- Preheat oven to 375°F (190°C).
- In a bowl, whisk together eggs, milk, salt, and pepper.
- Place broccoli and cheese in the pie crust; pour the egg mixture over.
- Bake for 30-35 minutes until set and golden.
5. Broccoli and Almond Soup
-
Ingredients:
- Broccoli: 2 cups, chopped
- Onion: 1, chopped
- Garlic: 2 cloves, minced
- Vegetable broth: 4 cups
- Almonds: 1/4 cup, toasted
- Olive oil: 1 tbsp
- Salt and pepper: to taste
-
Method:
- Heat olive oil in a pot; sauté onion and garlic until soft.
- Add broccoli and vegetable broth; simmer until broccoli is tender.
- Blend until smooth; stir in toasted almonds and season with salt and pepper.
Broccoli is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!