What do you do with the broccoli stem when you cook it? Are you discarding it? If so, stop, because we’ve got three ways to make the most of it, courtesy of the platform More Broccoli, which promotes the consumption of this delicious and very healthy cruciferous vegetable. It’s often a challenge at home, especially for the little ones, but broccoli is one of the most nutritionally complete vegetables available. It is rich in fibre, vitamin C, vitamin K, iron and antioxidants that help strengthen the immune system and protect the body from cellular damage. In addition, you can whip up delicious recipes with this vegetable: roasted broccoli, broccoli crisps with Parmesan, Catalan-style broccoli, broccoli and goat’s cheese muffins, broccoli fritters, broccoli bread, meatballs…
Regular consumption is associated with better digestive and cardiovascular health. And the best part is that you can utilise every part of the broccoli to look after your health and minimise waste in the kitchen.
With this in mind, we set out to find recipes to make the most of the stem, which, far from what you might imagine, is just as nutritious and delicious when cooked properly. With a crisp texture and a mild flavour, the broccoli stem can transform into your favourite part of this vegetable if you try the recipes below. Here are three creative and straightforward ways to use it and cut food waste.
Crispy broccoli stem chips
Crispy, light and full of flavour, these chips are the first delicious way we recommend to make the most of the broccoli stem. In addition to being a healthy alternative to potatoes, they are rich in fibre and vitamins. Perfect for a between-meal snack or as a crunchy accompaniment to your favourite dishes.
Ingredients
- 1 large broccoli stem
- 1 tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon garlic powder
- Black pepper to taste
- Other spices to taste (paprika, turmeric, oregano)
Preparation
- Start by peeling the outer layer of the stem to remove the tougher part. Then slice it thinly into discs about 2–3 mm thick so they cook evenly.
- In a bowl, toss the discs with olive oil, salt, garlic powder and the spices of your choice. Mix well so every piece is coated.
- Preheat the oven to 180°C. Place the rounds on a baking tray lined with parchment, ensuring they don’t overlap, and bake for about 15–20 minutes, turning them halfway through.
- When they’re golden and crisp, remove from the oven and let them cool. They’ll become crisper as they cool.
Pasta with broccoli stem sauce
This sauce is a nutritious and delicious option to accompany your pasta. The dish tends to be popular with the whole family, making it an ideal way to introduce broccoli into the diets of even the most picky eaters. The broccoli stem provides a soft texture and a mild flavour that pairs perfectly with garlic and cheese. It’s ideal for a quick but healthy meal.
Ingredients
- 1 large broccoli stem
- 2 cloves of garlic, chopped
- 3 tablespoons olive oil
- 50 g grated Parmesan cheese
- Salt and pepper to taste
- Pasta cooked to your liking
- Juice of half a lemon
Preparation
- Once again, start by peeling the stalk to remove the tougher part. Grate it or chop it into small pieces if you prefer a rustic touch.
- In a frying pan, heat the olive oil over medium heat. Add the garlic and sauté for 1–2 minutes until it is lightly golden, but not burnt.
- Add the grated (or chopped) stem with a pinch of salt. Cook for 5–7 minutes, stirring occasionally, until tender. If it looks dry, add a tablespoon of water.
- Remove from the heat and stir in the Parmesan cheese. Mix well and, if you like the pasta with a fresher touch, add the lemon juice.
- Toss the sauce with the cooked pasta, adjust the salt and pepper, and serve hot.
Broccoli stem sticks for dipping
Broccoli stem sticks are another simple and very healthy way to enjoy this vegetable in its most natural form. They’re perfect for serving as an appetiser at gatherings, as a healthy snack, or to accompany your main dishes.
Ingredients
- 1 large broccoli stem
- Salt and pepper to taste
- Hummus or guacamole to accompany
Preparation
- Peel the exterior of the stem again and cut it into baton-sized sticks.
- If you prefer softer sticks, you can briefly boil them in salted water for 1–2 minutes, then transfer to a bowl of cold water to halt cooking. This keeps them crisp yet tender. If you prefer crisper sticks, skip this step.
- Add a pinch of salt and pepper to taste.
- Serve them as crudités with hummus, guacamole or your favourite dip.
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