Broccoli is currently viewed in the scientific and nutrition communities as one of the healthiest vegetables around. Per 100 calories of broccoli, there are 7 grams of protein, 9 grams of fiber, 1 gram of fat, 11% DRI of calcium, 10% iron, 8% zinc and so many other vitamins and minerals. Broccoli even contains a compound called sulforaphane, an extremely powerful anticarcinogen. This mighty compound battles cancer by increasing liver enzymes, which destroy cancer-causing chemicals we consume or absorb from the environment.
But, if you are like me, you probably don’t want to eat raw or boiled broccoli, am I right? That is why I am here — to not only make you like broccoli but to crave it in food. Here are 7 ways to eat broccoli that will make you a fiend for this cruciferous vegetable.
1. Creamy Garlic Broccoli
Photo by Julie West
Prep Time: 2 minutes
Cook Time: 5-10 minutes
Total Time: 7-12 minutes
Servings: 2
Ingredients:
3 broccoli florets
1/2 cup garlic or any other preferred hummus
lemon juice (or freshly squeezed lemon) and black pepper to taste
Directions:
1. Steam or roast the broccoli.
2. When the florets are still warm, coat them in the hummus.
3. Drizzle on the lemon juice and sprinkle the pepper.
2. Crispy Quinoa Broccoli
Photo by Sweet Beet and Green Bean
Prep Time: 5 minutes
Cook Time: 20-25 minutes
Total Time: 35 minutes
Servings: 2
Ingredients:
2 cloves garlic
1 teaspoon paprika
2 teaspoons soy sauce (or Bragg’s liquid aminos)
1 tablespoon olive oil
2 tablespoons Dijon mustard
1 cup (or more) cooked quinoa
3 cups broccoli florets
Directions:
1. Set oven to 415F. Line baking sheet with parchment paper (optional).
2. Blend garlic, paprika, soy sauce and quinoa for 2-3 minutes (or mix well by hand).
3. Heat up the mixture in a pan or skillet with a touch of olive oil, until golden brown (about 8 minutes).
4. Coat the broccoli in the olive oil and roast in the oven for 15 minutes.
5. Remove the broccoli from the oven, coat the inte quinoa mixture and spread the Dijon on top.
6. Cook for 10-15 more minutes.
3. Garlic Roasted Broccoli with Balsamic Vinegar
Photo by Boomette
Prep Time: 2 minutes
Cook Time: 20-25 minutes
Total Time: 25-30 minutes
Servings: 2
Ingredients:
4 cloves chopped garlic
1 1/2 tablespoons Balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon sea salt
3+ cups broccoli
Directions:
1. Preheat oven to 400F.
2. Whisk together olive oil and balsamic vinegar.
3. Coat broccoli florets and garlic in the olive oil/balsamic vinegar mixture.
4. Spread onto baking sheet lined with parchment paper (optional) and roast for 20-25 minutes.
4. Tahini Lemon Broccoli
Photo by Coyoty
Prep Time: 5 minutes
Cook Time: 5-10 minutes
Total Time: 10-15 minutes
Servings: 2
Ingredients:
2 tablespoons tahini
3 tablespoons lemon juice (or squeezed lemon juice)
2 tablespoons apple cider vinegar
1 tablespoon olive oil
3 cups broccoli
Pepper to taste
Directions:
1. Whisk together the tahini, lemon juice, apple cider vinegar, olive oil.
2. Steam broccoli florets until tender (5-10 minutes– don’t over do it).
3. Mix the broccoli with the dressing.
4. Eat warm or chilled.
5. Sriracha Broccoli Bliss
Photo by Robin
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
Ingredients:
1-2 tablespoons of soy sauce (or Bragg’s liquid aminos)
2 teaspoons sesame oil (or olive oil)3 tablespoons Sriracha (or 1 1/2 if you can’t handle all that spice)
1 clove chopped garlic
2 tablespoons chopped peanuts
3 cups broccoli florets
Black pepper to taste
Directions:
1. Preheat oven to 400F.
2. Mix together soy sauce, oil, Sriracha, garlic, peanuts.
3. Coat broccoli in mixture.
4. Place broccoli on baking sheet lined with parchment paper (optional) and roast for 15 minutes.
5. Flip broccoli halfway through.
6. Broccoli Pesto
Photo by Apron Strings Blog
Prep Time: 2 minutes
Cook Time: 5-10 minutes
Total Time: 12 minutes
Servings: 2
Ingredients:
4-6 basil leaves
1/2 teaspoon salt
1 clove chopped garlic
1/2 tablespoon olive oil
1/2 teaspoon lemon juice (or squeezed lemon)
1/4 cup water
1/2 cup soaked raw cashews
2 tablespoon nutritional yeast
2 cups cooked whole grain (or gluten-free) pasta
4 cups broccoli florets
Directions:
1. Lightly steam broccoli in a saucepan with garlic.
2. Blend broccoli with basil, salt, oil, water, cashews and nutritional yeast.
3. Add mixture to the pasta and drizzle olive oil, lemon juice and pepper and salt (to taste) on top.
7. Spicy Peanut Broccoli Sauté
Photo by Veg in Training
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
Ingredients:
3 tablespoons peanut butter
1 tablespoon sesame oil
1 1/2 tablespoons soy sauce (or Bragg’s liquid aminos)
3 tablespoons water
1/4 teaspoon (or more) cayenne pepper to taste
1-2 cloves chopped garlic
2 cups broccoli florets
Directions:
1. Mix together peanut butter, oil, soy sauce, water and cayenne pepper.
2. Coat broccoli and saute in pan for about 15 minutes, until golden brown and tender.