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

Californian Equipment Soups Stews Comfort Food

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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30 Minutes Or Less Pasta Rice And Grains Equipment Cuisine

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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Main Ingredient Chicken Breasts Preparation One Dish Meal

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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Cheese 3 Steps Or Less Time To Make 60 Minutes Or Less

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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One Dish Meal One Dish Meal European Broccoli

Alaskan Pollack With Broccoli In A Cream Sauce

Inspired by a restaurant favorite, this Alaskan Pollack with Creamy Broccoli Sauce recipe is a delightful, easy-to-make dish. Tender flaky pollack is perfectly complemented by vibrant broccoli florets in a rich and decadent cream sauce. Get ready to impress your family and friends with this restaurant-quality meal, ready in under 30 minutes!

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Italian Main Ingredient Cuisine 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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North American Savory North American Served Hot

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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Easy Occasion Low In Something Brunch

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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15 Minutes Or Less Healthy 2 Technique Low In Something

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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Meat Main Ingredient Taste Mood Course

Awesome Thai Chicken Coconut Curry

Experience a taste explosion with this authentic Thai Chicken Coconut Curry! This recipe unlocks the incredible flavor of coconut milk and vibrant curry paste. Don't skimp – every ingredient contributes to the magic! Discover the surprisingly affordable secret ingredient: fish sauce (easily found in the Asian food aisle). Prepare for a culinary adventure that's as delicious as it is easy. Get ready to be amazed!

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Pork Main Ingredient 30 Minutes Or Less Preparation

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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Broccoli 60 Minutes Or Less Dietary Meat

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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Summer Equipment Dietary Served Cold

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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Vegetables Main Ingredient Course Pasta

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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Vegetables Course Beans Stove Top

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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Novelty 60 Minutes Or Less Occasion Side Dishes

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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Easy Salads Easy Course

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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Main Dish Main Dish Inexpensive Cuisine

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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