Broccoli
Brassica oleracea var. italicaClinical Encyclopedia
Broccoli provides 34 kcal, 2.8g of protein, 6.6g of carbohydrates, and 2.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Broccoli is a nutrient-dense vegetable known for its high levels of vitamins C and K, as well as fiber. It is associated with numerous health benefits, including cancer prevention and improved digestion.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed or lightly sautéed to preserve nutrients. Can also be eaten raw in salads.
Smart Selection & Storage
Choose broccoli with tight, dark green florets and firm stalks. Avoid any yellowing or wilting.
Store in the refrigerator in a perforated plastic bag to keep it fresh for up to a week.
Myths vs Realities
Healthy Recipes
Broccoli Quinoa Salad
A refreshing salad packed with protein and fiber, featuring crunchy broccoli and nutty quinoa, perfect for a light meal or side dish.
- 1 cup cooked quinoa
- 2 cups chopped broccoli
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, chopped broccoli, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Broccoli and Chickpea Stir-Fry
A quick and nutritious stir-fry that combines broccoli and chickpeas for a protein-rich meal, flavored with garlic and ginger.
- 2 cups broccoli florets
- 1 can chickpeas, drained and rinsed
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Cooked brown rice for serving
- 1. Heat sesame oil in a large skillet over medium heat, then add garlic and ginger, sautéing until fragrant.
- 2. Add broccoli and chickpeas, stirring frequently for about 5-7 minutes until broccoli is tender.
- 3. Stir in soy sauce, mix well, and serve over cooked brown rice.
Broccoli and Cheese Stuffed Chicken Breast
Juicy chicken breasts stuffed with a creamy broccoli and cheese filling, making a delicious and healthy main dish.
- 4 chicken breasts
- 1 cup steamed broccoli, chopped
- 1/2 cup low-fat cream cheese
- 1/2 cup shredded low-fat cheddar cheese
- Salt and pepper to taste
- Olive oil for cooking
- 1. Preheat oven to 375°F (190°C).
- 2. In a bowl, mix steamed broccoli, cream cheese, cheddar cheese, salt, and pepper.
- 3. Cut a pocket in each chicken breast, stuff with the broccoli mixture, secure with toothpicks, and sear in olive oil until golden brown. Bake for 20 minutes.
Broccoli Pesto Zoodles
A healthy twist on traditional pesto, this dish uses broccoli to create a vibrant sauce served over spiralized zucchini noodles.
- 2 cups broccoli florets
- 2 cups zucchini noodles
- 1/4 cup walnuts
- 2 cloves garlic
- 1/4 cup olive oil
- Salt and pepper to taste
- 1. Steam broccoli until tender, then blend with walnuts, garlic, olive oil, salt, and pepper until smooth.
- 2. Sauté zucchini noodles in a pan for 2-3 minutes until just tender.
- 3. Toss the zoodles with the broccoli pesto and serve immediately.
Broccoli and Sweet Potato Fritters
Crispy and savory fritters made with broccoli and sweet potatoes, perfect as a snack or a healthy appetizer.
- 1 cup grated sweet potato
- 1 cup finely chopped broccoli
- 1/2 cup whole wheat flour
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine grated sweet potato, chopped broccoli, flour, egg, cumin, salt, and pepper.
- 2. Heat olive oil in a skillet over medium heat and drop spoonfuls of the mixture into the pan.
- 3. Fry until golden brown on both sides, then drain on paper towels before serving.
Broccoli and Lentil Soup
A hearty and nutritious soup featuring lentils and broccoli, perfect for a comforting meal that is high in protein and fiber.
- 1 cup lentils, rinsed
- 2 cups broccoli florets
- 1 onion, diced
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until softened.
- 2. Add lentils, broccoli, vegetable broth, thyme, salt, and pepper, bringing to a boil.
- 3. Reduce heat and simmer for 30 minutes until lentils are tender, then blend if desired for a creamy texture.
Broccoli Cauliflower Rice Bowl
A low-carb rice bowl made with broccoli and cauliflower, topped with your choice of protein for a filling and nutritious meal.
- 2 cups cauliflower rice
- 1 cup broccoli florets
- 1 cup cooked chicken or tofu
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Green onions for garnish
- 1. In a skillet, heat sesame oil and add cauliflower rice and broccoli, sautéing until tender.
- 2. Stir in cooked chicken or tofu and soy sauce, mixing well.
- 3. Serve in bowls and garnish with chopped green onions.
Broccoli and Egg Breakfast Muffins
Savory breakfast muffins packed with broccoli and eggs, perfect for a grab-and-go healthy breakfast option.
- 6 eggs
- 1 cup chopped broccoli
- 1/2 cup diced bell peppers
- 1/4 cup shredded cheese
- Salt and pepper to taste
- Olive oil spray
- 1. Preheat oven to 350°F (175°C) and spray a muffin tin with olive oil.
- 2. In a bowl, whisk together eggs, then add chopped broccoli, bell peppers, cheese, salt, and pepper.
- 3. Pour the mixture into the muffin tin and bake for 20-25 minutes until set.
Broccoli and Avocado Smoothie
A creamy and nutritious smoothie that combines broccoli and avocado for a healthy breakfast or snack packed with vitamins.
- 1 cup steamed broccoli
- 1 ripe avocado
- 1 banana
- 1 cup almond milk
- 1 tablespoon honey (optional)
- Ice cubes
- 1. In a blender, combine steamed broccoli, avocado, banana, almond milk, and honey.
- 2. Blend until smooth, adding ice cubes for a chilled texture.
- 3. Serve immediately for a refreshing drink.
Broccoli and Turkey Meatballs
Flavorful and healthy meatballs made with ground turkey and finely chopped broccoli, perfect for a protein-packed meal.
- 1 pound ground turkey
- 1 cup finely chopped broccoli
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Marinara sauce for serving
- 1. Preheat oven to 400°F (200°C).
- 2. In a bowl, mix ground turkey, chopped broccoli, breadcrumbs, egg, garlic powder, salt, and pepper until well combined.
- 3. Form into meatballs and place on a baking sheet, baking for 20-25 minutes until cooked through. Serve with marinara sauce.
Frequently Asked Questions (FAQ)
What are the health benefits of broccoli?
Broccoli is rich in vitamins, minerals, and antioxidants, which can help reduce inflammation, support heart health, and lower the risk of certain cancers.
How should I store broccoli?
Store broccoli in the refrigerator in a perforated plastic bag to maintain freshness for up to a week.
Can I eat broccoli raw?
Yes, raw broccoli is nutritious and can be added to salads or eaten as a snack.
How do I cook broccoli to retain nutrients?
Steaming broccoli for 3-5 minutes is ideal to retain its nutrients while making it tender.
Is broccoli good for weight loss?
Yes, broccoli is low in calories and high in fiber, making it a great food for weight management.
What is the best way to prepare broccoli?
Steaming or roasting broccoli with a drizzle of olive oil enhances its flavor and retains nutrients.
Can broccoli help with digestion?
Yes, the fiber in broccoli aids digestion and promotes a healthy gut.
Is broccoli safe for everyone to eat?
Most people can safely eat broccoli, but those with certain digestive disorders may need to limit their intake.