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

Vegan Vegetarian Number Of Servings Easy

99 Calorie Broccoli Soup

Craving a healthy and flavorful soup without the guilt? This 99-calorie broccoli soup recipe from Dr. Weil is your answer! A light and refreshing alternative to creamy broccoli soups, this recipe is packed with flavor and ready in minutes. Enjoy two guilt-free bowls of this vibrant, delicious soup! Perfect for weight watchers and healthy eaters alike.

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Cuisine Shrimp Occasion Preparation

Alfredo Perfecto

Say goodbye to heavy cream! This Alfredo Perfecto recipe delivers a rich, creamy, and unbelievably delicious alfredo sauce without the cream. Made with shrimp and broccoli, this dish is quick, easy, and incredibly versatile. The flavorful sauce comes together while your pasta cooks, making it a weeknight winner. Perfect for a romantic dinner or a satisfying family meal! Prepare to be amazed by this light yet decadent pasta creation.

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Food Processor Blender Equipment Small Appliance No Cook

Alissa Cohen's Broccoli Soup Raw Foods

This vibrant raw broccoli soup recipe, inspired by Alissa Cohen and found on rawfoodtalk.com, is a creamy dream! The secret? A perfect blend of cashews, honey, and a generous pinch of cumin and sea salt to unlock the broccoli's true flavor. So delicious, you'll want seconds (or thirds!). This recipe is quick, easy, and perfect for a healthy, refreshing meal. Originally using almonds, this cashew adaptation is unbelievably creamy and satisfying.

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30 Minutes Or Less Taste Mood Course Inexpensive

Amanda's Thai Peanut

Craving a healthy and flavorful Thai peanut noodle dish? Look no further! This recipe is a family and friend favorite, boasting the best Thai peanut sauce you'll ever taste. Quick, easy, and perfect for two, it effortlessly scales up for larger gatherings. Get ready for a taste sensation in just 25 minutes!

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Time To Make Cheese Leftovers Main Dish

Amazing Broccoli Cheese Casserole

This family-favorite broccoli cheese casserole is so good, it's become a staple at every gathering! Creamy, cheesy, and perfectly comforting, this side dish is guaranteed to impress. Get ready for rave reviews – it's that delicious! Easy to make, yet bursting with flavor, this recipe is perfect for special occasions or a weeknight dinner.

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Vegetables Cauliflower Salads Vegetables

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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Meat Main Ingredient Preparation Chicken

Another Sour Cream Chicken

This comforting Creamy Paprika Chicken recipe is a family favorite! Tender chicken breasts are coated in a savory paprika-infused sauce, then baked to perfection with fluffy broccoli and a tangy sour cream and mayonnaise topping. Serve with boiled new potatoes for a complete and satisfying meal. Get ready for a burst of flavor in under an hour!

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Chicken Chicken Breasts Low In Something One Dish Meal

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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Dietary Time To Make For 1 Or 2 Preparation

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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Vegetables Summer Occasion 4 Hours Or Less

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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Low Carb Gluten Free Low Calorie 30 Minutes Or Less

Bahian Spicy Shrimp

Savor the fiery flavors of Brazil with this authentic Bahian Spicy Shrimp recipe! A vibrant blend of aromatic spices, fresh herbs, and succulent shrimp simmered in creamy coconut milk. Customize the spice level to your liking – from a gentle warmth to a fiery kick. This easy-to-follow recipe is perfect for a weeknight meal or a special occasion. Serve over fluffy rice for a truly unforgettable taste of Bahia!

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Main Ingredient North American Main Dish Dietary

Baked Chicken Breasts With Garlic And Oregano

Impress your family with this flavorful and easy weeknight dinner! Juicy baked chicken breasts, infused with garlic and oregano, are perfectly complemented by steamed broccoli and garlicky pasta. This recipe is ready in under an hour and is guaranteed to become a family favorite. Search terms: baked chicken, garlic chicken, oregano chicken, weeknight dinner, easy chicken recipe, family dinner.

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Vegetables Course Vegetables One Dish Meal

Barley And Sesame Chicken Stir Fry

This quick and easy 20-minute Barley and Sesame Chicken Stir-Fry recipe from Lorna Sass's "Whole Grains Every Day, Every Way" is packed with flavor and healthy ingredients. Perfect for a weeknight dinner, this recipe uses leftover cooked barley (or your favorite grain!) and pre-sliced chicken for ultimate convenience. The savory sesame sauce, crunchy vegetables, and tender chicken create a delicious and satisfying stir-fry that's sure to become a family favorite. Pair it with a crisp Chenin Blanc for the ultimate culinary experience!

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Time To Make Number Of Servings Main Dish Crock Pot Slow Cooker

Bbq Marmalade Chicken

Sweet and savory perfection! This BBQ Marmalade Chicken recipe is incredibly easy to make in either your crockpot or oven. The tangy marmalade glaze creates a mouthwatering BBQ flavor that's irresistible. Serve this tender, juicy chicken with steamed broccoli and mashed sweet potatoes for a complete and satisfying meal. Get ready for flavor explosion!

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Meat Low Cholesterol Low Calorie Cuisine

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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Spicy Technique Cuisine Occasion

Beef And Broccoli Stir Fry

Craving authentic Chinese takeout? This Beef and Broccoli Stir-Fry recipe delivers the same incredible flavors you love, right in your own kitchen! Inspired by a restaurant favorite, this recipe is quick, easy, and packed with savory goodness. Tender beef, vibrant broccoli, and a mouthwatering sauce come together in a symphony of textures and tastes. Get ready for a restaurant-quality meal in under 30 minutes!

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Seafood Dinner Party Seafood Technique

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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Course Occasion Dietary 30 Minutes Or Less

Beef And Veggies Stir Fry

A sizzling stir-fry bursting with flavor! Tender beef strips are marinated then stir-fried with vibrant broccoli, earthy mushrooms, sweet pea pods, and crisp celery. Generous amounts of garlic and ginger add a powerful aromatic punch. Served over a fluffy bed of rice for a complete and satisfying meal. Ready in just 30 minutes!

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