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 content of vitamins, minerals, and antioxidants. It is particularly rich in vitamin C and K, making it a valuable addition to a healthy diet.
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
Broccoli can be enjoyed raw, steamed, or lightly sautéed to preserve its nutrients. Avoid overcooking to maintain its vibrant color and crunch.
Smart Selection & Storage
Choose broccoli with firm, dark green florets and avoid any yellowing or wilting. Freshness is key for optimal flavor and nutrition.
Store broccoli in the refrigerator in a perforated plastic bag to maintain its freshness and prevent moisture buildup.
Myths vs Realities
Healthy Recipes
Broccoli Quinoa Salad
A refreshing salad packed with protein and fiber, combining crunchy broccoli with nutty quinoa and a zesty lemon dressing.
- 1 cup cooked quinoa
- 2 cups chopped broccoli
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1/4 cup feta cheese, crumbled
- 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, red onion, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Broccoli and Cheddar Stuffed Chicken Breast
Juicy chicken breasts stuffed with a creamy mixture of broccoli and cheddar cheese, perfect for a healthy dinner.
- 4 boneless, skinless chicken breasts
- 1 cup steamed broccoli, chopped
- 1/2 cup shredded cheddar cheese
- 1/4 cup Greek yogurt
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix steamed broccoli, cheddar cheese, Greek yogurt, garlic powder, salt, and pepper.
- 3. Cut a pocket in each chicken breast, stuff with the broccoli mixture, secure with toothpicks, and bake for 25-30 minutes.
Broccoli Pesto Pasta
A vibrant and healthy twist on traditional pesto, using broccoli to create a nutrient-dense sauce for whole grain pasta.
- 2 cups steamed broccoli
- 1/4 cup walnuts
- 1/4 cup olive oil
- 1/4 cup Parmesan cheese
- 2 cloves garlic
- Salt and pepper to taste
- 8 oz whole grain pasta
- 1. Cook the whole grain pasta according to package instructions.
- 2. In a food processor, blend steamed broccoli, walnuts, olive oil, Parmesan cheese, garlic, salt, and pepper until smooth.
- 3. Toss the pasta with the broccoli pesto and serve warm.
Broccoli and Sweet Potato Frittata
A nutritious frittata loaded with broccoli and sweet potatoes, perfect for a hearty breakfast or brunch.
- 1 cup broccoli florets
- 1 medium sweet potato, diced
- 6 eggs
- 1/4 cup milk
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C).
- 2. In an oven-safe skillet, heat olive oil and sauté sweet potatoes until tender, then add broccoli and cook for another 2 minutes.
- 3. In a bowl, whisk eggs, milk, paprika, salt, and pepper, pour over the vegetables, and bake for 20-25 minutes until set.
Broccoli and Chickpea Stir-Fry
A quick and colorful stir-fry featuring broccoli and chickpeas, tossed in a savory sauce for a healthy weeknight meal.
- 2 cups broccoli florets
- 1 can chickpeas, drained and rinsed
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1 clove garlic, minced
- Cooked brown rice for serving
- 1. In a large skillet, heat sesame oil over medium heat and sauté garlic and ginger until fragrant.
- 2. Add broccoli and chickpeas, stir-fry for 5-7 minutes until broccoli is tender.
- 3. Stir in soy sauce, cook for another minute, and serve over brown rice.
Broccoli and Cauliflower Rice Bowl
A low-carb rice bowl made with broccoli and cauliflower rice, topped with grilled chicken and a tangy dressing.
- 2 cups broccoli florets
- 2 cups cauliflower florets
- 1 cup grilled chicken, sliced
- 1/4 cup tahini
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a food processor, pulse broccoli and cauliflower until it resembles rice.
- 2. Sauté the broccoli and cauliflower rice in a skillet for 5-7 minutes until tender.
- 3. Top with grilled chicken and drizzle with tahini and lemon juice before serving.
Broccoli and Spinach Smoothie
A nutrient-packed green smoothie combining broccoli and spinach for a refreshing and energizing drink.
- 1 cup steamed broccoli
- 1 cup fresh spinach
- 1 banana
- 1 cup almond milk
- 1 tablespoon almond butter
- 1 tablespoon honey (optional)
- 1. In a blender, combine steamed broccoli, spinach, banana, almond milk, almond butter, and honey.
- 2. Blend until smooth and creamy, adding more almond milk if needed.
- 3. Serve immediately for a healthy breakfast or snack.
Broccoli and Lentil Soup
A hearty and comforting soup made with broccoli and lentils, perfect for a nutritious lunch or dinner.
- 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 soft.
- 2. Add lentils, broccoli, vegetable broth, thyme, salt, and pepper, and bring to a boil.
- 3. Reduce heat and simmer for 30 minutes until lentils are tender, then blend for a creamy texture if desired.
Broccoli and Avocado Toast
A trendy and nutritious toast topped with smashed avocado and steamed broccoli, perfect for a quick breakfast or snack.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup steamed broccoli, chopped
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado on toast, top with steamed broccoli, and enjoy.
Broccoli and Turkey Meatballs
Lean turkey meatballs infused with finely chopped broccoli, served with a homemade tomato sauce for a healthy twist.
- 1 lb ground turkey
- 1 cup broccoli, finely chopped
- 1/4 cup breadcrumbs
- 1 egg
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 2 cups marinara sauce
- 1. Preheat the oven to 400°F (200°C).
- 2. In a bowl, mix ground turkey, chopped broccoli, breadcrumbs, egg, Italian seasoning, salt, and pepper.
- 3. Form into meatballs, place on a baking sheet, and bake for 20 minutes, serving with marinara sauce.
Frequently Asked Questions (FAQ)
Is broccoli better cooked or raw?
Both raw and cooked broccoli have health benefits, but steaming may enhance the availability of certain nutrients while preserving others.
How should I store broccoli?
Store broccoli in the refrigerator in a perforated plastic bag to maintain freshness for up to a week.
Can broccoli help with weight loss?
Yes, broccoli is low in calories and high in fiber, making it a filling food that can aid in weight management.
What are the health benefits of broccoli?
Broccoli is rich in vitamins, minerals, and antioxidants, which support immune function, bone health, and may reduce cancer risk.
How much broccoli should I eat daily?
Aim for about 1 to 2 cups of broccoli per week as part of a balanced diet.
Can I eat broccoli if I have a thyroid condition?
Consult with a healthcare provider, as broccoli contains goitrogens that may affect thyroid function.
What nutrients are in broccoli?
Broccoli is high in vitamin C, vitamin K, fiber, and various minerals including potassium and calcium.
Is broccoli a complete protein?
No, broccoli is not a complete protein, but it can contribute to your daily protein intake when combined with other protein sources.