Broccoli nutrition


What is Broccoli? 

Broccoli – juicy green curly kale, which today beats all records in popularity! why?  – easy to guess. The product contains a huge amount of nutrients and a beneficial effect on the state of the body. Green cabbage is considered a truly dietary product that is useful during pregnancy, has a beneficial effect on weight loss and is allowed for the children’s diet as a complementary food for babies from 5 months old.

Despite a huge list of positive qualities, not everyone likes this cabbage. And it’s not about taste. The reason lies in the fact that how to cook broccoli to make the dish tasty, not everyone knows. In fact, cooking broccoli is simple. There are lots of recipes. One has only to choose the most liked options and try, try, try! And we will try to tell you how to make cooking broccoli tasty and without unnecessary trouble.

How to cook broccoli? 

This product is very easy and simple to prepare. Broccoli can fry, soar, boil, bake. And most importantly, this vegetable is quite acceptable to use without prior heat treatment. However, not everyone will like this option. Slightly steamed or fried vegetable becomes more tender, and the taste takes on very interesting notes. For the preparation of delicious dishes based on green curly cabbage, many additional products are not required. Kitchenware needs the most simple. Broccoli can be cooked quickly and tasty in a slow cooker, saucepan, pan, oven, steamer, and grill. You can chop the inflorescences in raw form and flavor them with lemon or lime juice – this will also turn out well.

Broccoli harmonizes with the following products:

  • potatoes and sweet potatoes;
  • celery and carrots;
  • almost any greens;
  • salad leaves of any varieties;
  • cauliflower;
  • green beans;
  • rice and buckwheat;
  • sunflower, olive oil;
  • green onion, turnip, leek;
  • garlic;
  • flour and products based on it;
  • yogurt, sour cream, dairy products;
  • cheese.

When cooking this cabbage, you can use any favorite spices. It can be combined and can be used as a separate dish. It all depends on the fantasy, the situation, and personal preferences.

 Tips: how to steam broccoli really tasty

  • In most cases, cutting the cabbage is not necessary. It is enough to disassemble it into inflorescences, which are very small.
  • Wanting to taste the cabbage raw, it should be well-poured boiling water. So it will become softer and more pleasant to the taste. At the same time, all the vitamins will retain their qualities, and the aroma will appear brighter.
  • Do not expose the product to too long heat treatment. In the case of broccoli, this is not required. Usually, the vegetable is boiled for 20–30 minutes, roasted for 5–10 minutes, baked for no more than 20 minutes, steamed for no longer than 25 minutes. Of course, if the recipe says otherwise, it is necessary to comply with the selected cooking instructions.
  • Sometimes it is enough to add broccoli with a drop of olive oil and fresh lime juice, and nothing else is needed. Get an incredibly tasty dish.
  • You can cook cabbage for lunch or dinner. This product is also suitable for holiday menus.
  • If you add a drop of olive oil or any other variant of vegetable fat to the inflorescences, and then fry the cabbage over high heat, gently mixing it with the breading, you get a very satisfying and tasty dish version.
  • Soups from this cabbage are tender, nourishing, nutritious. Should I remind you about the benefits of this version of the food?
  • To the dish of broccoli did not disappoint the taste, you should not cook it for future use. This cabbage is cooked pretty quickly. Therefore, it is completely easy to cook a fresh dish just before serving.
  • Of course, for the preparation of tasty and healthy food, it is better to choose fresh products that have not undergone cold processing and preservation. However, for the preparation of dishes from broccoli can be taken and frozen cabbage. This option is not suitable only if you plan to try a salad of raw vegetables. Here, the defrosted product can play a cruel joke.

How to choose and store broccoli

If you want to eat a dish of crispy green cabbage, you should choose a fresh product. Today, broccoli is easy to find on the market, in a store or vegetable shop. But, unfortunately, sometimes you can get on a poor-quality vegetable, which pretty spoils the impression of food.

Fresh quality broccoli cabbage looks like this:

  • Plugs consist of many curly velvety inflorescences.
  • When pressing on the surface of the inflorescence there is no feeling of falling down of the pulp, looseness, stickiness or moisture.
  • Cabbage aroma is pleasant, fresh, barely perceptible.
  • The plant is green, uniformly colored, without inclusions of rot.
  • Inflorescences have a juicy green shade.
  • The stems of cabbage are also painted in rich green color.
  • On the surface of the “curls”, you can see small dull green villi. This is normal.
  • Forks are elastic, do not fall apart.
  • In short, fresh ripe broccoli cabbage looks so that the eye does not tear. Her look and aroma are appetizing, and nothing suspicious. It is such a product that is worth buying for your kitchen.

Stored vegetable for a long time. But he needs a cold. In the refrigerator, you can store cabbage up to 14 days. It is advisable to wrap it in food film for greater safety. In the freezer, this product will last up to 12 months or more. Before you send broccoli in the freeze, it should be divided into florets and pack in food bags or containers.

Broccoli: cooking recipes

On our site, there is a whole section with recipes where you can find the original instructions for cooking this cabbage. And here we will give a few examples of broccoli recipes that can be prepared quickly, simply and tasty!

Broccoli cheese soup


This soup is very tasty and nutritious. It can be prepared not only for adults. Will delight the soup and kids.

To prepare 3-4 servings you will need:

  • broccoli – 1 medium fork;
  • carrots – 1 medium;
  • potatoes – 2 small tubers;
  • onion – small onion;
  • crackers cubes – to taste;
  • parsley and dill – to taste;
  • Feta cheese – 100–200 grams.

How to make Broccoli soup

Cabbage pour over boiling water and disassemble into inflorescences. Peel and dice carrots and potatoes. Peel the onions, but do not cut them. Vegetables folded in a saucepan and add water to the top. Put on the fire and cook. Remove the cooked vegetables from the heat. Bow throw. And the rest of the mass with the help of a blender to turn into a puree. Serve the soup in deep bowls, garnish with greens and add feta cheese and crackers.

Green broccoli smoothie


Smoothies are a healthy drink! Green smoothies are also very tasty. This version of the drink is suitable during the diet (for weight reduction). This drink fits perfectly into the healthy diet menu.

To prepare 3-4 servings, take:

  • broccoli – ½ medium head;
  • celery – 1 medium stalk;
  • cucumber – 1 medium;
  • fresh lime juice – 3-4 drops;
  • water – ½ cup.

How to make Smoothie

Broccoli can be lightly boiled in salted water until soft. Disassemble cabbage into florets and cut a thick stalk. Celery and cucumber cut into cubes. Put all ingredients in a blender bowl and add water mixed with lime juice. Apply blender to obtain the desired consistency. If you get too thick a drink, you can add some more water. Serve smoothies in transparent glasses, decorated with a sprig of mint.

Noodles in cream with broccoli 

broccoli pasta

This original dish will fit very well in your dinner. You can try it for lunch.

To prepare 3-4 servings you need:

  • (noodles or spaghetti) – 1 pack;
  • broccoli – 1 medium head;
  • olive oil – 3-4 drops;
  • soy milk, sour cream or creamy yogurt – ½ cup;
  • favorite spices – to taste.

How to make spaghetti with broccoli

Cook noodles in the manner indicated on the package. Heat the olive oil in a frying pan and put broccoli, previously disassembled, into inflorescences. Fry on high heat. Reduce heat to low and put glass noodles into the pan. Mix gently the ingredients and pour all the yogurt (sour cream, soy milk). Give then literally 5 minutes. The final touch is spices. After adding the spices, the dish is done!

This is a savory dish that will delight connoisseurs of the original kitchen. Ease of execution allows you to make this version of the food on duty.

Broccoli is a vegetable rich in healthy ingredients. It tastes good, is nutritious and beautiful. Any dish of broccoli is prepared quickly and easily! Well, the pleasure of such food will be provided. It’s nice to know that in the diet only natural products that are beneficial to the body, strength and energy charge!


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