Broccoli is a well-known vegetable that has grown in popularity as a healthful, nutritious, and flexible vegetarian culinary component. The cabbage family vegetable is not only high in important vitamins, minerals, and dietary fiber, but it is also low in calories, making it a popular choice among health nuts and weight watchers. But did you realize that you're probably squandering one of the vegetable's most nutritional parts? The stem of the broccoli stalk, which has the same nutritional profile as the dark green head, is what we're talking about.
Broccoli florets are cooked and the stems are discarded by everyone. This might be due to a variety of factors. One is that few people are aware that broccoli stems should not be discarded. A 100g portion of chopped broccoli stems includes 2.98 grams of protein, 48 milligrams of calcium, 325 milligrams of potassium, and a large quantity of vitamin A. This is approximately identical to the quantity found in broccoli florets. Broccoli stems, in fact, provide somewhat more calcium, iron, and Vitamin C per gram than broccoli florets!
Another reason broccoli stems are often discarded is that they are difficult to prepare. Broccoli stems may take considerably longer than florets to become sensitive and mushy. Instead of tossing away broccoli stems, you'd be adding a lot more nutrients to your meals if you used them in your dinners.
Here are a few creative ways to include broccoli stems into your diet:
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1. Stock made from vegetables
The vegetable stock is where you may store all of your vegetable scraps. We often discard a variety of vegetable pieces, such as leaves, stems, and roots, which may all be kept and utilized to produce the vegetable stock. This stock may be used to boost the nutritional value of soups and noodles. Add entire broccoli stalks, as well as the stalks and leaves of other vegetables such as spring onions, red and white onions, cabbages, and cauliflowers, to boiling water and cook on low heat until all the nutrients have been absorbed. Filter this water and keep it in the fridge to use as a stock in a variety of vegetarian and non-vegetarian cuisines.
2. Stir-fried vegetables
Broccoli stems may be stir-fried with other vegetables such as bell peppers, capsicum, broccoli florets, and cauliflower. These stir-fried veggies may be added to a meal of cooked quinoa, daliya, khichdi, noodles, or simply eaten with roasted chicken breast. The possibilities are almost limitless.
3. Add them to soups
Broccoli stalks may be used in transparent soups in the same way as carrots, peas, sweet corn, and other vegetables are. Remove all the little outgrowths of the stem with a nice, sharp knife and slice them into small pieces. Simply put them in the pan with your veggies to cook.
4. Include them in salads
- The raw food trend is on the increase, and if salads are your thing, sprinkle some chopped broccoli stem into your coleslaw salad for added nourishment. Broccoli stalks may be used in salads both cold and heated. This is particularly beneficial for folks who like fresh veggies.
- stalks of broccoli
- Broccoli stems may be eaten raw or used in vegetable stock, soups, and salads.
5. Cook The Florets With Them
Broccoli stems may be cooked alongside the florets when steaming the vegetable, preparing soup with it, or incorporating it into a mixed vegetable sabzi. To give an additional health boost to broccoli soup, purée the stalks and add them to the broth.
6. Consume them uncooked
Broccoli stalks, like carrot sticks, maybe washed and chopped lengthwise and eaten raw with any dip of your choice. The stalks may also be ground and used as a vegetable dip or curd raita.
7. Allow them to ferment
Pickles may be made from broccoli stems that have been fermented. Simply cut the broccoli stems in half lengthwise and arrange them in a container. To coat the stalks well, add some salt to the container and give it a good shake. Refrigerate this jar for several hours before removing it and draining the water that has accumulated at the bottom. Toss it all together with some garlic, vinegar, and olive oil. After a few more hours in the fridge, the fermented broccoli stems are ready to eat!
Using every portion of a vegetable is not only beneficial for your health, but it is also healthy for the environment. Adding broccoli stems to your meals is a step that will help you obtain more nutrients from your vegetable, save money on your meals, and decrease waste at home. This is what we call a complete win-win situation!
