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A short guide to broccoli: properties, recipes and combinations

With savoy cabbage, cabbage and cauliflower, broccoli represents one of the healthiest and most versatile vegetables in our kitchen when the cold arrives. belonging to the family of Cruciferous Phone Brassicaceaebroccoli – in the two most well-known and widely used varieties, namely Roman dialect and the Baresano – it is distinguished by its unmistakable appearance with a bright green color and a bouquet of aesthetically perfect small inflorescences. Although it is a vegetable most often associated with unappetizing and dietetic recipes, the properties and ways of using it in the kitchen make it a much more attractive food than you might think. Let’s see why.

Properties of broccoli

Rich in mineral salts like, how soccer, the iron, phosphorus And potassium, broccoli has always been considered a fundamental vegetable for our body. The high content of Vitamin C and those of group B make it an important anti-inflammatory and antioxidant tool that helps slow cell degeneration and proliferation (very often the cause of tumors). The very few calories – approximately 40 – contents in a hectogram broccoli certainly don’t create quantity problems: bring them to the table guilt-free even in more elaborate and rich versions.

Broccoli: how to clean it

Nothing is thrown away from broccoli: leaves, florets and stems can be used in multiple ways, each with a different type of cooking. First, rinse the broccoli under running water to remove impurities, then separate the florets, remove the outer leaves and cut the stem. The latter will be rid of the most knotty and fibrous surface using a potato peeler and reduced to small pieces which can be blanched for a few minutes then mixed. As for the leaves, you can cook them with the rest of the bouquets in a pan or in the oven until they are golden brown.

Types of cooking

Versatile and edible vegetable in all its parts, broccoli can be cooked in many ways depending on whether you want to consume it as a side dish or as part of a more complex recipe. Perhaps the most common method of cooking broccoli is In the caserole. The florets are reduced to small sizes (cut them in half if they are too large) and browned in a pan with oil and a clove of garlic. After adding a drop of water, so as not to dry out the vegetables too much, continue cooking for about 20 minutes over medium-low heat with a lid. When the bouquets are tender, turn up the heat and season with salt, chilli, dried fruit, and why not, a few olives or anchovy fillets. Cooked cooked, broccoli lends itself to being seasoned in a more elaborate and rich way. After rinsing and patting them dry to remove excess water, try placing the bouquets on a parchment-lined baking sheet and season with béchamel and grated parmesan. Bake at 180 degrees for about 20 minutes, until you notice the surface starting to color. For a lighter version, replace the cheese with breadcrumbs and a drizzle of oil. If you’re short on time and you microwave available, you can also cook your broccoli by putting it in a glass (or pyrex) container with water and cooking it on maximum power for about 8-10 minutes. The best way to keep all the nutritional properties of broccoli intact is to smoking. If you want to cook all the broccoli components at once, fill a large, high-sided saucepan with plenty of salted water and bring to a boil. At this point, throw in the bouquets with the stem reduced to small pieces and continue cooking for about 10 minutes until everything is very soft. Drain and season to taste.

ideas in the kitchen

Raw in salads or as a condiment for starters. But also, sautéed as a delicious accompaniment or smoothed for a pesto or a cream spread on a bruschetta as an aperitif. The choice is yours: we leave you here 5 ideas to draw inspiration from.

  1. Broccoli au gratin Broccoli au gratin. It can be served as side dish or how single dish, the broccoli gratin is a real flan with an intense taste and a creamy consistency. Season with béchamel – preferably homemade – and enrich with grated parmesan (or pecorino) and breadcrumbs.
  2. Thimbles with Romanesco broccoli, sun-dried tomatoes and anchovies. A first course tasty with a preparation reminiscent of risotto but without rice. In this case the pasta used is thimbles but you can choose another short and striated format that absorbs the sauce. The latter, made with raw broccoli, Sicilian pecorino, anchovy sauce and dried tomatoes, gives the dish a really pleasant and original combination.
  3. Tuna and broccoli mousse. A reinterpretation of the classic panna cotta but in a savory version with a vegetable rarely used in this kind of preparation, namely broccoli. After blanching it, mix it with the tuna and make several small mini-portions to serve as appetizer finger food.
  4. Potato terrine, broccoli and fontina. There are several ways to make a captivating broccoli dish and one of them is undoubtedly this recipe with an exceptional combination: a layer of potatoes covered with a stringy cheese – which can be fontina, brie or mozzarella – which goes perfectly with the intense flavor of broccoli. You will get a result appreciated by both adults and children.
  5. Green tagliatelle with broccoli and pecorino. A first course rich in vegetables with a homemade spinach paste and a vinaigrette prepared with broccoli and pecorino. Brown the vegetables in a pan with a drizzle of oil, a clove of garlic and a few anchovy fillets. Top it all off by tossing the pasta into the sauce and adding a generous grated amount of pecorino romano.

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