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

Dietary Equipment American Preparation

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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Cuisine 30 Minutes Or Less Dietary Brown Rice

Healthy Fried Rice

This vibrant and healthy fried rice recipe is perfect for a quick and satisfying lunch or dinner. Packed with fresh vegetables and protein, it's surprisingly easy to make and keeps you full for hours. Say goodbye to heavy takeout and hello to a delicious, guilt-free meal that's ready in under 30 minutes!

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Preparation 60 Minutes Or Less Taste Mood Course

3 Step Cheddar Broccoli Bake

This cheesy broccoli bake is a lifesaver for picky eaters! In just three easy steps, you'll create a creamy, delicious casserole that even the most reluctant broccoli-haters will devour. The secret? Lots of cheese and a crunchy onion topping! Get ready for a family-friendly favorite.

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Cuisine One Dish Meal Lunch Diabetic

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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Occasion Free Of Something One Dish Meal Asian

Amazing Thai Peanut Chicken

Wow your taste buds with this incredibly flavorful Thai Peanut Chicken recipe! Ready in under 45 minutes, this dish is perfect for a weeknight dinner or impressing guests. Tender chicken, vibrant veggies, and a creamy, spicy peanut sauce combine for an unforgettable culinary experience. Search terms: Thai peanut chicken recipe, easy thai chicken recipe, peanut sauce recipe, weeknight dinner recipe, quick thai recipe.

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Side Dishes North American Stove Top Corn

Applebee's Vegetable Medley

Recreate the zesty, flavorful vegetable medley you love from Applebee's! This vibrant side dish is bursting with fresh vegetables and a delicious, tangy sauce. Perfect as a side for any meal, it's quick, easy, and ready in under 30 minutes. Get the recipe now!

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North American Broccoli High Calcium Course

Artichoke And Broccoli Frittata Crustless Quiche

This vibrant Artichoke and Broccoli Frittata (also known as a crustless quiche) is a delicious and versatile egg dish perfect for any meal! Packed with colorful vegetables and flavorful cheeses, this gluten-free recipe is surprisingly easy to make. Enjoy it hot from the oven, at room temperature, or even as delicious leftovers – it's equally satisfying cold or reheated. The perfect make-ahead dish for busy weeknights or elegant brunch gatherings. This recipe uses homemade gluten-free Italian breadcrumbs for a truly authentic flavor, but you can substitute any breadcrumbs you prefer.

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Course Time To Make 30 Minutes Or Less Course

Awesome Cream Of Broccoli Soup

This unbelievably creamy and dreamy broccoli soup is ridiculously easy to make, ready in under 30 minutes! Always a crowd-pleaser, this recipe is perfect for soup and salad luncheons, potlucks, or a cozy weeknight dinner. Get ready for rave reviews!

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Dietary Low In Something Low Calorie Course

Bacon And Potato Frittata

This hearty Bacon and Potato Frittata is a simple yet satisfying dish perfect for brunch, lunch, or a light dinner. Easily customizable with your favorite veggies and cheeses, this recipe from Woman's World is quick to make and bursting with flavor! Feel free to add your own creative twists.

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Dips Peppers Time To Make Very Low Carbs

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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American Preparation Northeastern United States Vegetarian

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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Course Penne Time To Make Main Dish

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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Cuisine Shellfish Pasta Rice And Grains Low Sodium

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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60 Minutes Or Less Cuisine Vegetables Preparation

Bbq Broccoli And Cauliflower My Son's Recipe

Elevate your BBQ game with these incredible grilled broccoli and cauliflower kebabs! My son, a culinary school graduate, created this sensational recipe – restaurant-quality flavor, guaranteed. Perfectly charred veggies infused with a smoky BBQ marinade, these kebabs are surprisingly easy to make and bursting with flavor. Try adding Chinese Five Spice for an extra layer of deliciousness. Get ready for rave reviews!

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Salads 3 Steps Or Less Salads 15 Minutes Or Less

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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Poultry Time To Make Course Occasion

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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Preparation Preparation Course Asian

Chinese Restaurant Ginger Cashew Chicken

Craving authentic Chinese takeout but don't have a local restaurant? This copycat recipe for Chinese Restaurant Ginger Cashew Chicken delivers the same incredible flavors right in your kitchen! Perfectly tender chicken, crunchy cashews, and a savory sauce will have you saying goodbye to takeout forever. This recipe is easy to follow, even for beginner cooks, and delivers restaurant-quality results in just 25 minutes.

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Course 30 Minutes Or Less Main Ingredient Stove Top

Stir Fried Chicken And Noodles

This family-favorite recipe, originally from a newspaper clipping, delivers a quick and easy weeknight dinner bursting with flavor! Tender chicken and crisp-tender vegetables tossed in a savory sauce coat perfectly cooked noodles for a satisfying and delicious meal. Get ready to enjoy this stir-fry sensation!

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