Vegetable | Vegan Vegetarian Gluten Free Low Calorie Keto

Broccoli Floret

Brassica oleracea var. italica Allergen-Free
broccoli floret

Sourcing & Taxonomy

  • Family Brassicaceae
  • Primary Cuisine Global
  • Seasonality Year-Round (peak Fall-Winter)
  • Source Broccoli plant

The Forktionary Angle

"Unpack the power of green: Broccoli florets are not just a side dish but a superfood packed with nutrients, perfect for any meal."

Definition

The nutrient-dense, edible flower bud of the broccoli plant, widely consumed as a healthy vegetable.

Sensory Profile

TasteEarthy, slightly bitter, subtly sweet, pungent when raw
TextureTender-crisp (steamed/roasted), crunchy (raw)
AromaMild, Brassica-like, sometimes slightly sulfuric (cooked)
AcidityLow

Technical Metrics

Best Cooking Method

Steaming preserves nutrients best

Storage Life

5-7 days (refrigerated)

Vitamin C Content

135% DV (per 100g)

Nutrition Facts

Per 90g (1 cup chopped)
Calories34 kcal
Total Fat0.4 g
Saturated Fat0.1 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

Blanching broccoli in salted boiling water for 1-2 minutes then shocking in ice water helps retain its vibrant green color and crisp texture.

Substitutions

Best Match

Cauliflower

1:1

Closest substitute in texture and culinary application, with a milder flavor.

Broccolini

1:1

A hybrid of broccoli and Chinese kale, offers a milder, sweeter flavor and more tender stems.

Asparagus

1:1

Provides a similar tender-crisp texture and green vegetable profile, good for steaming or roasting.

Green Beans

1:1

Offers a crisp texture and mild green flavor, a simple substitute for side dishes.

Buying Guide

Choose broccoli with firm, compact, dark green florets and tender stalks. Avoid yellowing or soft spots.

Flavor Pairings

Garlic lemon cheese sesame soy sauce ginger chili flakes.

Recipes Using Broccoli Floret

Meat American Meat Weeknight

George's At The Cove Black Bean Soup

Recreate the magic of La Jolla's famed George's at the Cove! This authentic Black Bean Soup recipe, originally crafted by Chef Scott Meskan, is so popular they keep it printed at the hostess stand. Experience the rich, smoky flavors of this unforgettable soup – a culinary masterpiece you can now make at home. Get ready for a flavor explosion with smoky chicken, vibrant vegetables, and a creamy finish. This isn't just a soup; it's a taste of California coastal elegance.

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Stove Top Asian Pork Main Ingredient

10 Minute Pork Lo Mein

Ready in under 20 minutes! This speedy Pork Lo Mein recipe delivers big flavor without the long wait. Betty Crocker-inspired, this dish is perfect for busy weeknights. Enjoy tender pork and perfectly cooked noodles in a savory sauce.

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Preparation Course Meat Rice

15 Minute Chicken Broccoli And Rice Dinner

This incredibly easy and delicious one-pan chicken broccoli and rice dinner is ready in just 25 minutes! Perfect for a weeknight meal, this recipe combines tender chicken with creamy broccoli and fluffy rice for a complete and satisfying dish. Serve with a fresh salad for a healthy and flavorful meal. We've used cream of broccoli soup for extra convenience, but feel free to experiment with your favorite flavors!

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Cuisine Time To Make Course Main Dish

Alfredo Fettuccine With Chicken And Broccoli

Indulge in this irresistible Creamy Alfredo Fettuccine with Chicken and Broccoli! Forget everything you thought you knew about white pasta sauce – this recipe is a game-changer. Tender chicken and crisp broccoli are tossed in a luxuriously creamy Alfredo sauce, coating perfectly cooked fettuccine. Even picky eaters will be begging for more! This family-favorite dish is quick, easy, and unbelievably delicious.

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Meat Time To Make Asian Presentation

Amazing Cashew Chicken

Craving takeout? This incredibly easy Amazing Cashew Chicken recipe delivers restaurant-quality flavor in just 30 minutes! Tender chicken, crisp-tender veggies, and crunchy cashews tossed in a savory, slightly sweet sauce. A weeknight winner that's sure to become a family favorite. #cashewchicken #chinesefood #easyrecipe #weeknightdinner #comfortfood

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Cuisine Cuisine Main Dish Course

Asian Noodles My Sister's Recipe

Craving a quick and delicious Asian noodle dish? My sister left behind her amazing noodle recipe, and it's a keeper! This easy-to-follow recipe uses pantry staples and fresh ingredients for a flavorful meal ready in under 30 minutes. We've adapted the measurements for everyone, and half the sauce is included so you'll have leftovers for another delicious meal! Get ready to be amazed by this simple yet incredibly satisfying recipe.

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Easy Time To Make Main Ingredient Low Saturated Fat

Asian Pasta Salad

A vibrant and flavorful vegetarian pasta salad inspired by Asian cuisine! This quick and easy recipe, originally from Karen C. Greenlee and featured in the Zaar World Tour 2005, is perfect for a light lunch, weeknight dinner, or potluck contribution. Get ready to tantalize your taste buds with a delightful mix of textures and tastes in under an hour!

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Low In Something Cuisine Low Saturated Fat Healthy

Asian Style Honey Vegetable Stir Fry

A vibrant and flavorful Asian-inspired stir-fry bursting with sweet honey glaze and your favorite crisp vegetables! Easily customizable – swap in your preferred veggies for a personalized dish. Ready in just 15 minutes, this recipe is perfect as a healthy side or a satisfying main course served over rice or noodles. WW points: 3.

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Poultry Low Carb Preparation Vegetables

Asian Style Pork And Broccoli In Garlic Sauce

This sizzling Asian-inspired dish is a flavor explosion! Tender pork (or chicken!) is stir-fried to perfection with crisp-tender broccoli, mushrooms, and a rich, savory garlic sauce. Double the recipe for a crowd-pleasing meal – it's that good! Easily adaptable to your taste, this recipe is quick, easy, and unbelievably delicious. Get ready for a taste of authentic Asian flavors in just 30 minutes!

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Broccoli Peppers Preparation Dietary

Bagna Cauda

Experience the magic of Bagna Cauda, a heavenly warm dip from Italy! This recipe features a luscious garlic and anchovy sauce, perfect for dipping an array of fresh vegetables. Imagine the rich, savory flavors melting in your mouth – a true taste of Italian culinary tradition. Don't forget the crusty bread 'mops' to soak up every last drop of this irresistible sauce!

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60 Minutes Or Less Vegetables Broccoli Time To Make

Baked Chicken With Broccoli Rice

This one-pan wonder is a weeknight lifesaver! Enjoy a complete and delicious meal of tender baked chicken and flavorful broccoli rice in just 60 minutes. Simply toss everything in a baking dish, pop it in the oven, and forget about it until dinner is ready. Perfect for busy weeknights, this recipe is packed with flavor and nutrients.

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Italian 5 Ingredients Or Less Main Dish Broccoli

Baked Farfalle With Broccoli

Creamy, cheesy, and bursting with flavor! This easy baked farfalle pasta recipe is a delightful twist on a classic, inspired by a beloved family recipe. Tender broccoli florets and perfectly cooked farfalle pasta are tossed in a garlicky butter sauce and baked to golden perfection. Ready in under 40 minutes, it's a weeknight winner the whole family will adore!

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Main Dish 60 Minutes Or Less Vegetables Main Ingredient

Baked Penne With Broccoli And Three Cheeses

Creamy, cheesy, and bursting with flavor! This Baked Penne with Broccoli and Three Cheeses recipe (inspired by Bon Appetit, January 2003) is a quick weeknight meal the whole family will love. Enjoy perfectly cooked penne pasta, tender broccoli florets, and a delightful blend of mozzarella, ricotta, and Parmesan cheeses, all baked to golden perfection. Get ready for a comforting and satisfying dish that's easy to make!

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Weeknight Spicy Stove Top Dietary

Barley Morocco

This vibrant and flavorful Barley Morocco recipe is a feast for the senses! Tender barley is perfectly complemented by a medley of colorful vegetables and hearty garbanzo beans. Served with warm pita bread and refreshing melon wedges sprinkled with mint, this dish is a healthy and satisfying meal perfect for a weeknight dinner or a special occasion. Get ready to impress your family and friends with this easy-to-follow recipe!

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Scallops Pasta Rice And Grains Pasta Scallops

Bay Scallop Primavera

Delight your taste buds with this elegant Bay Scallop Primavera! Succulent bay scallops mingle with vibrant spring vegetables in a light and flavorful sauce. Ready in under 40 minutes, this impressive dish is perfect for a weeknight dinner or a special occasion. Easy to follow instructions make it perfect for both beginner and experienced cooks.

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Salads 15 Minutes Or Less Preparation Time To Make

Bea's Broccoli Salad

This isn't just another broccoli salad – it's Bea's award-winning recipe, destined to become a family favorite! This vibrant and crunchy salad features perfectly balanced sweet and tangy flavors, with tender broccoli florets, sweet raisins, crunchy pumpkin seeds (or sunflower seeds!), and savory bacon and cheese. Prepare to be amazed by this easy-to-make, refreshingly delicious side dish, perfect for potlucks, barbecues, or a weeknight dinner. Get ready to experience broccoli salad like never before!

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Australian Main Dish Main Ingredient Cuisine

Beef Stir Fry Asian Style

This quick and easy Asian-style beef stir-fry recipe is a family favorite! Learn how to achieve perfectly tender beef slices by freezing the meat beforehand. Inspired by Annette Sym's recipe (featured on Channel Nine's Extra), this tweaked version is packed with flavor and ready in under 40 minutes. Perfect for busy weeknights, this recipe is guaranteed to impress even the pickiest eaters. Impress your family with restaurant-quality beef stir-fry tonight!

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Easy Main Dish Occasion Comfort Food

Best Chicken Broccoli Casserole Ever

This incredibly creamy and cheesy chicken broccoli casserole is a crowd-pleaser! Perfect for a weeknight dinner or a potluck, this recipe is easy to follow and delivers amazing flavor. Inspired by a spontaneous dinner party, this casserole is guaranteed to become a family favorite. Get ready for rave reviews!

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