Vegetable | Vegan Vegetarian Gluten Free Low Calorie Keto Whole Food

Broccoli

Brassica oleracea var. italica Allergen-Free
broccoli

Sourcing & Taxonomy

  • Family Brassicaceae (Cruciferae)
  • Primary Cuisine Western, Mediterranean, East Asian
  • Seasonality Fall, Winter, Spring
  • Source Plant

The Forktionary Angle

"Embrace the versatility and exceptional nutritional benefits of broccoli, a staple for healthy and delicious meals."

Definition

A green cruciferous vegetable known for its edible flowering heads, thick stalks, and high nutritional value.

Sensory Profile

TasteEarthy, Slightly bitter, Pungent
TextureCrisp, Tender-crisp, Fibrous
AromaSulfur, Fresh, Green
AcidityLow

Technical Metrics

Fiber Content

Significant dietary fiber source

Storage Life (Fresh)

5-7 days (refrigerated)

Vitamin C Content

Over 100% DV per 1 cup serving

Nutrition Facts

Per 88g (1 cup chopped)
Calories34 kcal
Total Fat0.4 g
Saturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Protein2.8 g
Total Carbohydrate6.6 g
Dietary Fiber2.6 g
Total Sugars1.7 g
Calcium47 mg
Iron0.7 mg
Potassium316 mg

Chef’s Secret

Don't discard the stalks! Peel the tough outer layer, and the inner stalk is sweet and tender, great for slicing into stir-fries or roasting.

Substitutions

Best Match

Cauliflower

1:1

Similar texture and versatility in cooking, milder flavor.

Broccolini

1:1

Milder, sweeter flavor, more tender stalks, excellent roasted.

Asparagus

1:1

Green vegetable with a distinct flavor, good steamed or roasted.

Green Beans

1:1

Different texture, but a common green vegetable side.

Buying Guide

Choose broccoli with tight, dark green florets and firm stalks; avoid yellowing or soft spots.

Flavor Pairings

Garlic lemon cheese soy sauce olive oil almonds beef chicken.

Recipes Using Broccoli

North American Time To Make Seasonal Cuisine

5 A Day Bulgur Wheat Salad

This vibrant 5-a-Day Bulgur Wheat Salad is a delicious and healthy recipe perfect for meal prepping! Packed with fiber, vitamins, and a nutty, chewy texture from the bulgur wheat, this salad is a fantastic way to incorporate more vegetables into your diet. Easily customizable with your favorite veggies, it's a satisfying and refreshing meal for lunch or a light dinner. A perfect choice for diabetic-friendly diets, this recipe is also gluten-free (if using gluten-free broth). Get ready to enjoy a flavorful and healthy salad that's as good for you as it is to eat!

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Main Ingredient Vegetables Main Ingredient Course

Amish Broccoli Salad

Craveable Amish Broccoli Salad recipe! This creamy, dreamy salad is bursting with fresh broccoli and cauliflower, crispy bacon, and sharp cheddar cheese. A simple yet irresistible side dish perfect for potlucks, barbecues, or a weeknight dinner.

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Pasta Rice And Grains Low In Something Preparation One Dish Meal

Angel Hair Chicken

A quick and easy 20-minute meal! This Angel Hair Chicken Delight recipe features tender chicken, crisp-tender veggies, and perfectly cooked angel hair pasta, all tossed in a light and flavorful sauce. Perfect for a weeknight dinner.

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Poultry Meat Pasta Rice And Grains Main Ingredient

Angel Hair Pasta With Chicken Mk

A quick and easy family favorite! This delightful Angel Hair Pasta recipe is ready in under 30 minutes and features tender chicken, vibrant veggies, and a creamy parmesan sauce. Perfect for a weeknight dinner that kids and adults will love.

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Pasta Rice And Grains Low Cholesterol Broccoli Healthy

Asian Noodles With Chicken And Scallions

A quick and easy 30-minute one-dish meal! This recipe features tender chicken, vibrant broccoli, and perfectly cooked noodles tossed in a savory oyster and hoisin sauce. Garnished with sesame seeds and scallions, it's a delicious and satisfying Asian-inspired dinner that's perfect for a weeknight meal.

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Broccoli Course Meat Dietary

Asian Style Chicken Broccoli

This quick and easy Asian-style chicken and broccoli recipe is a weeknight dinner winner! Inspired by a popular blog, this recipe delivers a flavorful and satisfying meal ready in under 20 minutes. Tender chicken and crisp-tender broccoli are tossed in a savory sauce that's bursting with umami. Perfect for busy weeknights!

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Dietary Preparation Dietary Number Of Servings

Aubergine Eggplant And Broccoli Laksa

Spice up your life with this vibrant Aubergine (Eggplant) & Broccoli Laksa! This flavorful soup is packed with healthy veggies, boasts a delicious coconut curry broth, and is surprisingly easy to make in just 35 minutes. Clear your sinuses and warm your belly with this aromatic and satisfying meal. Perfect for a quick weeknight dinner or a healthy weekend treat. #Laksa #Eggplant #Broccoli #CoconutCurry #HealthySoup #SpicyFood #EasyRecipe

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Potluck Preparation Summer Time To Make

Baby That's Good Broccoli Bok Choy Salad

This refreshing summer salad is bursting with flavor! A tangy, sweet dressing perfectly complements crisp broccoli and bok choy. This family-favorite recipe, passed down from my sister-in-law, is easy to make and perfect for potlucks, barbecues, or a light weeknight meal. The included chilling time allows the flavors to meld beautifully, creating a truly unforgettable salad experience.

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Vegetables Occasion Presentation Eggs Dairy

Baked Broccoli With Rice

A classic comfort food recipe passed down through generations! This creamy baked broccoli and rice casserole is inspired by a 1979 cookbook featuring listener-favorite recipes from WCCO Radio's Joyce Lamont. Get ready for a cheesy, comforting dish the whole family will love. Perfect for a weeknight dinner or a potluck!

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Meat Low Fat 60 Minutes Or Less Meat

Baked Chicken Teriyaki

Juicy baked chicken teriyaki, ready in under an hour! This easy weeknight recipe features a flavorful, thick teriyaki glaze that's perfect for busy weeknights. Serve with fluffy rice and steamed broccoli for a complete and satisfying meal. Customize it with your favorite chicken cut – bone-in, boneless, breasts, or thighs – and adjust cooking time for perfectly cooked chicken every time. Get ready for a taste explosion!

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Low Sodium Preparation Poultry 15 Minutes Or Less

Basil Chicken With Broccoli

Ready in 15 minutes, this vibrant Thai-inspired Basil Chicken with Broccoli Stir-Fry is a quick and healthy weeknight meal! Our modified version of a SparkRecipes classic, this recipe is packed with flavor and easily customizable. Swap broccoli for asparagus or cauliflower – or add them all for a super veggie boost! Serve over fluffy rice for a complete and satisfying dinner.

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Presentation Asian Low In Something Technique

Beef And Broccoli

Master the art of authentic Beef and Broccoli with this recipe inspired by the legendary Stephen Yan! This quick and flavorful stir-fry delivers tender beef and vibrant broccoli in a rich, savory sauce. Perfect for a weeknight meal or impressing guests, this recipe is a guaranteed crowd-pleaser. Get ready to unleash your inner wok chef!

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Low Calorie Vegetables Preparation 4 Hours Or Less

Beef And Broccoli Stir Fry

Experience the vibrant flavors of this Beef and Broccoli Stir-Fry, a Bon Appétit-inspired recipe! This quick and easy stir-fry delivers tender beef and crisp-tender broccoli in a savory, mouthwatering sauce. Perfect for a weeknight dinner or a special occasion, this recipe is sure to become a family favorite. Get ready for an explosion of taste in under an hour!

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Occasion Low Calorie Scallops Stir Fry

Beef And Scallops

Experience a whirlwind of flavor with this incredibly quick and easy Beef and Scallops Stir-Fry! Perfectly seared beef and succulent scallops dance in a vibrant, light sauce – no heavy saucing here! Serve this restaurant-quality dish over fluffy rice or noodles for a complete and satisfying meal. Perfect for a weeknight dinner or impressing guests.

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Main Ingredient Course Time To Make Asian

Beef Vegetables And Rice Noodles With Oyster Sauce

A quick and easy one-pot Asian-inspired stir-fry! This vibrant dish combines tender beef, crisp vegetables, and perfectly cooked rice noodles in a rich and savory oyster sauce. Ready in under 40 minutes, it's a delicious weeknight meal the whole family will love. Inspired by a recipe from 'A-Z of Asian Ingredients'.

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Inexpensive North American Soups Stews Vegetables

Best Cream Of Broccoli Soup

Creamy, dreamy, and bursting with flavor! This quick and easy Best Cream of Broccoli Soup recipe is elevated with tender chicken for a hearty and satisfying meal. Ready in under an hour, this simple recipe is perfect for a weeknight dinner or a cozy weekend lunch. Get ready to impress your family with this unbelievably delicious soup!

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Easy Course 3 Steps Or Less For 1 Or 2

Let's Go Green Fruit And Vegetable Juice

Boost your health with this vibrant green juice, perfect for your high-speed blender! This recipe, originally from a 2008 clean-eating guide, combines celery (for stronger bones, joints, skin, hair, and nails) and broccoli (renowned for its anti-cancer properties and potential to combat H. pylori bacteria) for a delicious and nutritious drink. Get your daily dose of vitamins and minerals in just minutes!

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Main Ingredient 3 Steps Or Less Easy Low Calorie

Roasted Broccoli And Cauliflower

This unbelievably delicious roasted broccoli and cauliflower recipe is a crowd-pleaser! Inspired by a church potluck, this simple yet flavorful dish is perfect for a weeknight dinner or a special occasion. The perfectly roasted florets are tender-crisp and bursting with savory goodness. Get ready to experience the ultimate comfort food, easy enough for any skill level!

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