Recipes with broccoli: It is full of vitamins, minerals and antioxidants, and here is how you can store it all

When someone asks you to list several types of vegetables, almost everyone thinks of broccoli first . Broccoli seems to be synonymous with vegetables, health and healthy eating . Additionally, broccoli is often popular alongside rice and chicken in the bodybuilding world.

However, not everyone likes broccoli, even though it is a very nutritionally rich food. We classify it in the same category as cauliflower , kale and cabbage , which is called cruciferous vegetables . Of the vitamins, it contains the most fat-soluble vitamins , such as vitamins A and K, and vitamin C.

It also contains folic acid . Of the minerals, it contains iron , potassium , but also magnesium , calcium and chromium. What makes broccoli especially nutritionally rich are phytochemicals, i.e. antioxidants . It is an excellent choice of food for reducing the risk of cancer, especially cancer of the breast , digestive system and bladder .

Broccoli contains about three grams of protein per 100 g. It also contains fiber necessary for the health of the digestive system.

Broccoli can be consumed fresh or frozen, and before consumption it is enough to cook it for a few minutes in water or steam.

Below we reveal the best recipes with broccoli .

Dishes with broccoli 

Broccoli is a grateful food when it comes to culinary application. Salad, side dish with whole grains , puree, soups, stews – these are just some of the ways to prepare broccoli . We also know that, along with cauliflower and carrots, it is an ingredient in a frozen mixture.

Healthy recipes with broccoli can be very creative, but also quick and easy. Since broccoli is a source of vegetables, be sure to add proteins such as meat, eggs, fish or tofu , as well as legumes or whole grains .

Recipes with broccoli

If you have decided to give broccoli a chance, then these are ideal for experimentation. Choose the recipe with broccoli that appeals to you the most, test it and see if the green light has turned on for more frequent consumption of this valuable vegetable.

Chicken with broccoli

To begin with, we present a classic – a recipe for broccoli in combination with the indispensable chicken as a source of protein.

Ingredients:

• 2 pieces of chicken breast (cut into cubes)
• 2 cups broccoli florets
• 1 cup millet
• 2 cloves of garlic (chopped)
• 1 red onion (chopped)
• 2 cups of vegetable stock
• 1 cup of coconut milk
• 1 soup spoon of olive oil
• black pepper
• salt .

Preparation

1. Cook the millet according to the instructions , which is usually two cups of water to one cup of millet.
2. Sauté the chicken pieces in heated olive oil for about 5-6 minutes until they turn brown, then set them aside.
3. Then, if necessary, add a little more olive oil and sauté the onion and garlic , and after three minutes add the broccoli. Simmer for another minute.
4. Then add the vegetable stock to the broccoli and let it boil .
5. Reduce the heat and let the liquid reduce a little.
6. Add the coconut milk and cook for about seven minutes, until it thickens a little.

Return the chicken, season, add millet and mix everything well.

Spicy broccoli

If you are preparing broccoli as a side dish, add lemon and parmesan to the standard spices . The tastiest broccoli will be the one that will be seasoned with your favorite spices, so be sure to add any other spices as desired.

Ingredients:

• 2 cups broccoli florets
• 1 soup spoon of olive oil
• 2 cloves of garlic (chopped)
• juice of one lemon
• zest of one lemon
• 1/4 cup parmesan cheese
• black pepper
• salt .

Preparation

1. Heat the oven to 200 °C.
2. Line a baking tray with baking paper.
3. Mix broccoli florets, garlic, lemon juice and zest, and olive oil in a bowl.
4. Then spread the broccoli florets in one layer on the baking sheet, then sprinkle with pepper and salt.
5. Bake in the oven for about 20 minutes.
6. Before serving, sprinkle the broccoli with Parmesan cheese.

Baked broccoli

This version of broccoli is one of the tastiest . Overall, oven-baked broccoli is a hit for those who can somewhat tolerate broccoli. However, this combination of ingredients provides even a complete share of macronutrients.

Ingredients:

• 1 head of broccoli (sliced ​​florets)
• 2 tablespoons of olive oil
• 2 cloves of garlic (chopped)
• half a cup of chopped walnuts
• half a cup of crumbled feta cheese
• 2 tablespoons of lemon juice
• 2 soup spoons of freshly chopped parsley
• black pepper
• salt .

Preparation

1. Heat the oven to 200°C.
2. Line a baking tray with baking paper.
3. Mix broccoli florets with olive oil, garlic, salt and pepper in a bowl .
4. Arrange the broccoli in a single layer on a baking sheet and bake for about 20 minutes.
5. Meanwhile, mix walnuts, feta cheese and lemon juice in a bowl.
6. When the broccoli is baked, pour the mixture with cheese and walnuts over it .
7. Then return the broccoli to the oven and bake for up to seven minutes.
8. Before serving, sprinkle the broccoli with fresh parsley.

Broccoli stew

Stew is a spoon dish for the promotion of which our grandmothers are most responsible. When we talk about something healthy, stew, or eating on a spoon, is something that comes to mind first. This stew with broccoli, barley and meat is a complete meal with all three important macronutrients.

Ingredients:

• 1 head of broccoli with sliced ​​florets
• 1 cup of barley
• 2 pieces of chicken breast (cut into cubes)
• 1 red onion (chopped)
• 2 cloves of garlic (chopped)
• 4 cups of vegetable or chicken stock
• 2 tablespoons of olive oil
• 1 teaspoon of turmeric
• half a teaspoon of ground cumin
• half a teaspoon of ground coriander
• 1/4 teaspoon ground paprika
• black pepper
• salt .

Preparation

1. Cook the barley according to the instructions , which usually takes about 20 minutes.
2. Boil water in another pot, then add broccoli and cook it for about three minutes .
3. Sauté the chicken in heated olive oil for about six minutes until it turns brown .
4. Remove the chicken and in the same pan, sauté the onion and garlic for a few minutes.
5. Then add all the spices to the garlic and onion and simmer for another two minutes.
6. Then add broccoli, chicken and boiled barley to the pan, mix and pour the stock .
7. Let it cook for another 10-15 minutes and then serve.

Salad with broccoli

For a quick meal, don’t miss the recipe for broccoli salad . If desired, add tuna , chicken cubes or tofu to the salad to provide protein .

Ingredients:

• 2 cups broccoli florets
• 2 soup spoons of dried cranberries
• half a head of chopped red onion
• 1/4 cup chopped walnuts
• 2 tablespoons of sunflower seeds
• 1 apple (cut into cubes)
• 1-2 tablespoons of vegan mayonnaise
• 1 teaspoon of honey
• 1 teaspoon of apple cider vinegar
• black pepper
• so l.

Preparation

1. Boil the water and put a strainer over the pot and steam the broccoli for about five minutes .
2. Add walnuts , sunflower seeds, onion, apple, dried cranberries to the bowl and mix .
3. Then add the broccoli and mix.
4. Then add black pepper and salt, apple cider vinegar, honey and vegan mayonnaise to the salad and mix to combine the ingredients.

Compound with broccoli

Finally, here is a recipe with broccoli that will become your quick meal for work or a delicious dinner . You can use fish or meat instead of tofu. For a creamier taste, add vegetable cream.

Ingredients:

• 1 cup broccoli florets
• 1 block of smoked tofu (cut into cubes)
• 4 small potatoes (sliced)
• 1 red onion (chopped)
• 2 cloves of garlic (chopped)
• 1/4 cup parmesan cheese
• 2 tablespoons of olive oil
• black pepper
• salt .

Preparation

1. 1. Boil the water, then add the potato slices and cook them for about five minutes.
   2. Boil water in another pot and cook the broccoli for about four minutes.
   3. Sauté the onion and garlic in heated olive oil for a few minutes, then add the tofu cubes and sauté for another minute.
   4. In the baking dish, first put a row of potatoes on the bottom, then a row of broccoli and finally a row of tofu . Season each row with pepper and salt and repeat the process until you use up the ingredients.
   5. At the end, sprinkle with parmesan .
   6. Heat the oven to 180 °C and bake the mixture for about 20 minutes.