What are your favorite broccoli recipes?

Prepare broccoli and get the maximum amount of vitamins - that's how it works

Interesting facts about broccoli

Broccoli - what is it anyway?

Broccoli is a vegetable that is closely related to cauliflower. The cabbage vegetables belong to the Cruciferous family. The name is due to the tree-related structure - the word "broccoli" can be derived from the Latin word "brachium", which stands for "arm" or "branch". Broccoli is coming originally from Asia Minor. It was first cultivated in Germany 200 years ago.

Broccoli is made up of buds, flower stems, and leaves. In contrast to cauliflower, broccoli does not grow as a unit, but is composed of many small heads and flower buds. It also has significantly more side shoots and stems than cauliflower. In terms of taste, broccoli has one spicy, light cabbage taste.

Broccoli growing areas

Broccoli can be bought in stores all year round. The Summer is the main harvest time for the cabbage vegetables. The outdoor harvest starts in June and continues into November. A large harvest area is located in the middle of Germany. 40 percent of the harvest come from NRW and Rhineland-Palatinate. The rest of the year broccoli in particular is made from the western Mediterranean countries like imported from Italy or Spain.

What Makes Broccoli So Healthy?

Preparing broccoli is not only a particularly tasty undertaking, but also a very nutritious one. It contains important vitamins, minerals, folic acid and fiber. Broccoli is one of the foods richest in vitamin C and is therefore considered an immune booster. There are around 115 milligrams of vitamin C in 100 grams of raw broccoli. But other valuable vitamins such as Vitamin E, B6, B2 and B1 may have the cabbage vegetables.

Nutritional values ​​of broccoli

Broccoli contains very few calories - an ideal companion for low-carb fans. In 100 gram cooked broccoli are purely 2.5 grams of carbohydrates and 28 kilocalories contain. Delicious, light, low-carb dishes such as salads and soups can be conjured up quickly and deliciously with broccoli.

What areBroccoli seeds andBroccoli sprouts?

Broccoli seeds can easily be grown into broccoli sprouts yourself with regular watering. The seeds are available in stores, for example in health food stores or online.

Includes broccoli sprouts valuable antioxidants that strengthen the immune system. The sprouts of the broccoli plant, which grow from irrigated broccoli seeds within a few days, contain a significantly higher concentration of sulforaphane than the full-grown broccoli vegetables. It is a mustard oil that is enzymatically produced from glucoraphanin, an ingredient in broccoli and a natural booster for the immune system.

What you should consider when shopping: How do you recognize good quality?

You can recognize fresh broccoli by one dark green to blue-green color of the florets. The head of cabbage should be of a compact size that Inflorescences are tight, unopened and not yellow. As a rule, the fresher the broccoli, the more healthy ingredients it contains.

Save broccoli

Broccoli wilts quickly and then loses its valuable nutrients. It is best to store it wrapped in cling film in a cool and dark place Your fridge's vegetable drawer and use it up in 3 days. It should also be kept away from apples and tomatoes, as the ethylene gas contained in these vegetables and fruits shortens the shelf life of cabbage.

Freeze broccoli

Broccoli is great to freeze. To do this, you can first cut it as described below and Blanch for 3 minutes. After you've cooled the florets in an ice bath, drain them well and seal them in a plastic bag. in the freezer is the cabbage vegetable Can be kept for up to 1 year.

Prepare broccoli

Which parts are edible?

Often the stalk of broccoli ends up in the organic waste by mistake. That's a shame because you can use both the florets and the stalk of the broccoli. Peeled you can eat the stalk as well as the green florets. They are particularly good as an addition to soups.

Wash and cut broccoli

Step 1: Wash the broccoli well under running water.

Wash broccoli.

step 2: Cut off the large leaves and woody stem ends. Cut off the head with the florets from the stem and divide it into florets that are as even as possible. You should make sure that the florets are roughly the same size so that they are cooked at the same time.

Cut the head into small florets.

step 3: Peel the woody bark from the stalk with a knife or a vegetable peeler.

Peel the woody bark from the stalk with a knife or a vegetable peeler.

Step 4: Finely dice the stalk.

Finely dice the stalk.

Prepare broccoli

Eat raw

If you want to eat broccoli raw, you should wash the vegetables well beforehand and cut them into small pieces. They are particularly suitable Roses for raw consumption, because they are more digestible than the stalk. They look particularly good in tasty salads.

Cook

In order for broccoli to keep its bright green color and valuable ingredients, you shouldn't cook it too long. Wash and cut up the broccoli. First cook the peeled and diced stalk 1 minute in boiling salted water - it needs a longer cooking time. Add the broccoli florets andcook them for a maximum of 4 minutes.

Blanch

Prepare broccoli while keeping the bright green color? This works best when blanching. Many nutrients and the color of the broccoli are preserved. First cook the peeled and diced Stalk in boiling salted water for 1 minute. Then add the cut broccoli florets and cook the broccoli for 2 minutes. Then immediately put the broccoli in a Bowl of ice water give. This stops the cooking process and the vegetables stay crispy and tender. After blanching, the broccoli shines bright green and you can use it in salads or as a side dish.

Favorites for your kitchen

Steaming

With this method, the broccoli loses the least amount of nutrients. To do this, wash the broccoli and cut into florets. Put the small florets in a saucepan with a little olive oil over medium heat 1 minutefry. Fill the pot with water until the broccoli is half covered with water. Cover the pot and 8-10 minutesSimmer. Do not remove the lid during the cooking process to prevent water vapor from escaping.

roast meat

You can prepare your broccoli just as quickly by frying it in the pan. To do this, you should divide it into very small florets or cut it into slices - this will cook it faster. The cabbage in a pan, stirring occasionally with a little olive oil8-10 minutesfry.

Fry broccoli.

to bake

You can also prepare broccoli in the oven. For that Preheat the oven to 220 ° C. Then you can wash and cut the broccoli as described above. Mix the florets with salt and 3 teaspoons of olive oil in a bowl until they are evenly covered with oil. Spread the broccoli on a baking sheet lined with baking paper and about 20 minutescook in the oven.

What goes well with broccoli?

Broccoli is versatile. It tastes good in casseroles and gratins, as a vegetable side dish with fish and meat, as a soup and in a salad. It is particularly tasty when seasoned with salt and nutmeg. A fine béchamel sauce is suitable as a sauce for hearty eaters, but the green cabbage is also made for a vinegar and oil dressing.

SOS tips for preparation

The broccoli is yellow

Make sure you use the broccoli before it turns yellow. If only a few florets have yellow discoloration and the broccoli is otherwise green and tight, you can simply cut away the withered areas. If, on the other hand, the entire head is discolored yellow, the broccoli has lost its taste and many nutrients and it is better to dispose of it.

The broccoli is bitter

Broccoli can taste bitter when it is no longer fresh. It is therefore important to use the cabbage vegetables To be consumed as fresh as possible. If the whole head has already turned yellow, it can affect the taste of the vegetables.

The broccoli will turn brown when cooked

In order for broccoli to keep its bright green color, you should blanch it and then soak it in ice water. It can then be further processed and retains its color. You can also counteract the loss of color by adding a A dash of vinegar into the cooking water give.

Popular broccoli recipes that you should try