Most of us throw the broccoli stems straight into the meals waste after we’ve completed separating and chopping the florets for no matter scrumptious recipe we’re making (facet observe: we extremely advocate this vegan roasted lemony broccoli rigatoni). However it seems, these stems can truly be put to good use, and might even type the idea of many scrumptious recipes on their very own, together with pesto and even fries. Wish to be taught extra? Try a few of our favourite vegan broccoli stem recipes beneath. However first, what are the advantages of consuming the stalk of this widespread inexperienced vegetable?
Are you able to eat broccoli stems?
Broccoli stems are sometimes discarded unnecessarily, however they’re completely edible. They’ve a barely completely different texture in comparison with the florets, as they’re somewhat harder and extra fibrous. Nonetheless, if you happen to peel away the outer layer of the stem, you’ll discover tender, nutritious plant flesh inside. In actual fact, the stalk of broccoli will be sliced, diced, chopped, and cooked in a number of methods (as you’ll discover out beneath!).
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Broccoli stem advantages
In much more excellent news: broccoli stems are simply as wholesome as broccoli florets. They’re a very good supply of dietary fiber, which is vital for supporting digestive well being, in addition to reducing ldl cholesterol and feeding gut-friendly micro organism.
“Fiber is vital for retaining us common as most of us know, nevertheless it’s additionally the inspiration for a wholesome intestine,” Nichole Dandrea-Russert, MS, RDN, and writer of The Fiber Impact, advised VegNews. “A wholesome intestine results in much less acute and persistent irritation, each within the intestine and all through the physique.”
In addition to that all-important fiber, broccoli stems additionally comprise a complete host of nutritional vitamins and minerals, identical to the florets. For instance, they’re a supply of calcium, magnesium, iron, and potassium, in addition to vitamin C, vitamin Okay, and vitamin A. All of that are vital for our total well being. Plus, broccoli stems additionally comprise phytonutrients, that are plant compounds with antioxidant and anti inflammatory properties. You’ll be able to learn all about the advantages of together with extra phytonutrients in your weight-reduction plan right here.
7 methods to take pleasure in broccoli stems
Broccoli stems are an extremely wholesome addition to our plates, however they’re additionally, fortunately, fairly tasty, too—particularly when you understand how to prepare dinner with them the proper method. Discover inspiration from a few of our favourite vegan recipes beneath.
PlantYou
1 Broccoli Stem Fries
Yep, it’s true: broccoli stems will be become crispy fries. Attempt it for your self with this recipe from PlantYou, which requires the stems to be peeled, sliced, and coated in almond milk and breadcrumbs. Truthfully, they’re simply nearly as good as conventional potato fries, if not higher.
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Kalyn’s Kitchen
2 Stir-Fried Broccoli Stems
Arguably among the best methods to prepare dinner broccoli stems is in a wok with loads of spicy sauce, identical to this recipe from Kalyn’s Kitchen demonstrates. They’ll be crispy, succulent, and scrumptious, particularly when served with a inexperienced onion garnish. For somewhat further sustenance, prepare dinner up some spring rolls and tofu, too.
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Fork within the Highway
3 Broccoli Stem Pesto
Pesto is usually made with contemporary basil, pine nuts, garlic, and parmesan cheese, however you may also make a scrumptious model with broccoli stems. This recipe from Fork within the Highway will information you thru how you can make a easy tasty model of the inexperienced dip by mixing chopped stems, basil, nuts, garlic, olive oil, and vegan parmesan.
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Clear and Scrumptious
4 Dairy-Free Broccoli Stem Soup
In lower than half-hour, you may whip up this nutritious, mild, refreshing bowl of broccoli stem soup for a lunchtime deal with. Notice: the recipe does point out rooster inventory, however this may be simply swapped out for vegetable inventory, and even simply water.
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Plant Based mostly Issues
5 Broccoli Stalk Namul
This flavorful facet dish is impressed by Korean namul, which often entails greens which were cooked and seasoned with sesame oil, garlic, sizzling chili peppers, and soy sauce. It’s usually made with spinach or bean sprouts, however, in accordance with this recipe from Plant Based mostly Issues, broccoli stalks additionally make the proper base for the tasty dish, and we have now to agree.
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Love & Lemons
6 Broccoli Rice
Transfer over cauliflower rice, it’s broccoli’s flip to shine. This broccoli rice from Love & Lemons, which is simply pulsed broccoli (stems and all!), is a good nutritious addition to every thing from burrito bowls to salads to stir-fries. If you wish to add extra taste, you may pulse it along with your favourite spices and seasonings, too.
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The First Mess
7 30-Minute Broccoli Basil Pasta
In the case of creamy, nutritious, scrumptious pasta sauce, it’s arduous to beat soaked and blended cashews—except you mix them with broccoli stalks. That takes the much-loved dish to the following stage, as this recipe from The First Mess demonstrates.
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Charlotte is a VegNews editor and author primarily based in sunny Southsea on England’s southern coast.