![]() With that said, broccolini can also be a creative recipe addition such as these Broccolini Pesto and Ricotta Tarts, Sweet Potato, Broccolini, and Corn Soup, or this Roasted Broccolini and Balsamic Quesadillas. Try a few of these stir-fry recipes: Broccolini and Shiitake Stir-Fry or this Spicy Lemon Sautéed Broccolini. Due to its tender nature, when boiled or steamed broccolini tends to become limp and noodle-like, as well as flavorless. When it comes to cooking, broccolini is best when sautéed or added to a stir-fry. One cup has vitamin A (270 ug) and C (117 milligrams), sodium (35 milligrams), potassium (343 mg), calcium, and iron. While it doesn’t offer as many vitamins and minerals as broccoli, broccolini is not completely lacking. One cup of broccolini has protein (2.4 grams), carbohydrates (5.8 grams), and dietary fiber (3.7 grams). With that said, broccolini lacks some of the essential nutrients that traditional broccoli has. Broccolini is also a much more tender and delicate vegetable than broccoli. Due to naturally occurring cross-breeding, broccolini offers familiar notes of broccoli, yet has a sweeter flavor similar to asparagus. Chinese broccoli is usually found in Chinese, Vietnamese, and Thai recipes. Chinese broccoli - also referred to as Chinese kale or traditionally kai-lan and gai-lan - is part of the cruciferous family sharing similar traits such as hardy stems, small florets, and large flat leaves. This type of broccoli is actually a cross between traditional broccoli and Chinese broccoli. ![]() Flavor is key in a stir-fry such as these recipes for Indian Spicy Potatoes and Broccoli, Stir-Fried Tempeh With Orange Sauce, Quick High-Protein Vegetable Stir-Fry, and Indian-Chinese Broccoli Manchurian Stir Fry.īroccolini goes by many names including Sweet Baby Broccoli, Brocoletti, and Brocolette. Make sure to use ample amounts of your preferred oil - to crisp use higher burning oil such as avocado, grape seed, or coconut and to soften use lower burning oil such as olive oil - and always keep your eye on the veggie. ![]() Stir-fry and sautéed broccoli is a very traditional way to cook broccoli. Steamed broccoli is great in salads, such as this salad recipe for Purple Sprouting Broccoli, Chickpeas, Kale, Sprouts, and Seeds or this Sesame Tofu + Broccoli salad. Generally, 10 to 15 minutes is enough or until your broccoli begins to release a strong scent, turns dark green, and become pliable and soft. When steaming, make sure not to over-steam your broccoli. That leaves three great options for cooking broccoli: steam, sauté, and stir-fry. Boiling leaches out the nutrients, dulls the flavor, and drains that bright, beautiful coloring. It’s recommended to avoid boiling broccoli. To begin, farm fresh broccoli will offer great nutritious benefits over frozen. ![]() Yet, there are right and wrong ways to cook this tough, bitter veggie. Its meaty texture, high-nutrition value, and versatility make it a great filler in dishes. Broccoli is also a great source of minerals including calcium (42.8 milligrams), trace amounts of iron (.7 milligrams), magnesium (19.1 milligrams), phosphorous (60.1 milligrams), potassium (288 milligrams), sodium (30 milligrams), and selenium (2.3 mcg).īroccoli is a staple in plant-based diets. In fact, a single cup of broccoli contains 108% of recommended daily values or 81.2 milligrams of Vitamin C.One cup of raw broccoli offers a broad spectrum of essential nutrients including protein (2.6 grams), dietary fiber (2.4 grams), Omega-3 and Omega-6 fatty acids (34.6 milligrams), vitamins A, C, E, K, B6, and B12, as well as folate (57.3 milligrams), and choline (17 milligrams). An good source of many nutrients, broccoli contains abundant amounts of Vitamin C, calcium, potassium and Vitamin K. ![]()
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