Steamed Broccoli
Brassica oleracea var. italicaClinical Encyclopedia
Steamed Broccoli provides 55 kcal, 3.7g of protein, 11.2g of carbohydrates, and 3.8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Steamed broccoli is a nutrient-dense vegetable known for its high vitamin C and K content, as well as its antioxidant properties. It is low in calories and high in fiber, making it an excellent choice for 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
Best enjoyed steamed to retain its nutrients. Avoid overcooking to preserve 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 unwashed broccoli in the refrigerator in a perforated plastic bag to maintain moisture and freshness for up to a week.
Myths vs Realities
Healthy Recipes
Lemon Garlic Steamed Broccoli Salad
A refreshing salad featuring steamed broccoli tossed with a zesty lemon garlic dressing, perfect for a light lunch or side dish.
- 2 cups steamed broccoli florets
- 1/4 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
- 1. In a bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
- 2. In a large mixing bowl, combine steamed broccoli, cherry tomatoes, and red onion.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Broccoli and Quinoa Power Bowl
A nutritious power bowl packed with protein and fiber, featuring steamed broccoli, quinoa, and a variety of colorful veggies.
- 1 cup cooked quinoa
- 1 cup steamed broccoli florets
- 1/2 cup diced bell peppers
- 1/2 cup shredded carrots
- 1/4 cup chickpeas
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, steamed broccoli, bell peppers, shredded carrots, and chickpeas.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper to create the dressing.
- 3. Drizzle the dressing over the bowl, mix well, and serve immediately.
Cheesy Broccoli and Cauliflower Bake
A healthy twist on a classic comfort dish, this bake combines steamed broccoli and cauliflower with a light cheese sauce.
- 2 cups steamed broccoli florets
- 2 cups steamed cauliflower florets
- 1 cup low-fat milk
- 1/2 cup shredded low-fat cheese
- 2 tablespoons whole wheat flour
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a saucepan, whisk together low-fat milk, flour, garlic powder, salt, and pepper over medium heat until thickened.
- 3. In a baking dish, combine steamed broccoli and cauliflower, pour the cheese sauce over, sprinkle with shredded cheese, and bake for 20 minutes.
Broccoli and Almond Stir-Fry
A quick and easy stir-fry featuring steamed broccoli and crunchy almonds, tossed in a savory soy sauce.
- 2 cups steamed broccoli florets
- 1/2 cup sliced almonds
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- 1 teaspoon ginger, grated
- Cooked brown rice for serving
- 1. In a skillet, heat sesame oil over medium heat and sauté garlic and ginger until fragrant.
- 2. Add steamed broccoli and sliced almonds, stir-frying for 3-4 minutes.
- 3. Pour soy sauce over the mixture, toss to combine, and serve over cooked brown rice.
Broccoli and Chickpea Curry
A hearty and flavorful curry that combines steamed broccoli with chickpeas and aromatic spices for a satisfying meal.
- 2 cups steamed broccoli florets
- 1 can chickpeas, drained and rinsed
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 teaspoon cumin
- Salt to taste
- Fresh cilantro for garnish
- 1. In a pot, combine chickpeas, coconut milk, curry powder, cumin, and salt, and bring to a simmer.
- 2. Add steamed broccoli and cook for an additional 5 minutes until heated through.
- 3. Serve hot, garnished with fresh cilantro.
Broccoli and Feta Stuffed Chicken Breast
Juicy chicken breasts stuffed with a mixture of steamed broccoli and feta cheese, baked to perfection for a protein-rich meal.
- 2 chicken breasts
- 1 cup steamed broccoli, chopped
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. In a bowl, mix chopped steamed broccoli, feta cheese, oregano, salt, and pepper.
- 3. Cut a pocket in each chicken breast, stuff with the broccoli mixture, secure with toothpicks, brush with olive oil, and bake for 25-30 minutes.
Broccoli and Sweet Potato Mash
A creamy and nutritious mash that combines steamed broccoli with sweet potatoes for a delicious side dish.
- 1 cup steamed broccoli florets
- 2 medium sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Boil sweet potatoes in water until tender, then drain.
- 2. In a bowl, combine steamed broccoli and sweet potatoes, add olive oil, salt, and pepper.
- 3. Mash together until smooth and serve warm.
Broccoli Pesto Pasta
A vibrant and healthy pasta dish featuring a homemade broccoli pesto that is both delicious and nutritious.
- 2 cups steamed broccoli florets
- 1 cup cooked whole wheat pasta
- 1/4 cup walnuts
- 2 tablespoons olive oil
- 1 clove garlic
- Salt and pepper to taste
- 1. In a food processor, blend steamed broccoli, walnuts, olive oil, garlic, salt, and pepper until smooth.
- 2. Toss the broccoli pesto with cooked pasta until well coated.
- 3. Serve warm, garnished with extra walnuts if desired.
Broccoli and Egg Breakfast Muffins
Healthy breakfast muffins packed with protein and veggies, featuring steamed broccoli and eggs for a nutritious start to your day.
- 1 cup steamed broccoli, chopped
- 6 eggs
- 1/2 cup shredded cheese
- 1/4 cup milk
- Salt and pepper to taste
- 1/2 teaspoon paprika
- 1. Preheat the oven to 350°F (175°C) and grease a muffin tin.
- 2. In a bowl, whisk together eggs, milk, salt, pepper, and paprika.
- 3. Stir in chopped broccoli and cheese, pour the mixture into the muffin tin, and bake for 20-25 minutes.
Broccoli and Lentil Soup
A hearty and wholesome soup that combines steamed broccoli with lentils and spices for a comforting meal.
- 2 cups steamed broccoli florets
- 1 cup cooked lentils
- 4 cups vegetable broth
- 1 onion, diced
- 2 carrots, diced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until softened.
- 2. Add vegetable broth, cooked lentils, thyme, salt, and pepper, and bring to a boil.
- 3. Stir in steamed broccoli, simmer for 10 minutes, and serve warm.
Frequently Asked Questions (FAQ)
What are the health benefits of steamed broccoli?
Steamed broccoli is rich in vitamins C and K, fiber, and antioxidants, which support immune function, bone health, and may reduce the risk of chronic diseases.
How should I store steamed broccoli?
Store steamed broccoli in an airtight container in the refrigerator for up to 3-5 days to maintain freshness.
Can I eat steamed broccoli every day?
Yes, incorporating steamed broccoli into your daily diet can provide numerous health benefits, but balance it with a variety of other vegetables.
Is steamed broccoli better than raw?
Steaming broccoli can enhance its antioxidant levels and make certain nutrients more bioavailable, while raw broccoli retains more vitamin C.
How long should I steam broccoli?
Steam broccoli for about 5-7 minutes until tender but still bright green to preserve its nutrients.
Can I freeze steamed broccoli?
Yes, you can freeze steamed broccoli. Blanch it first, then cool and store in airtight containers for up to 10-12 months.
What nutrients are in steamed broccoli?
Steamed broccoli is high in vitamins C, K, A, and contains minerals like potassium, calcium, and iron.
Does steaming broccoli reduce its nutritional value?
Steaming broccoli preserves most of its nutrients better than boiling, which can leach vitamins into the water.