Kitchen Tips • Zero Waste • Tips • Vegetables
December 2018
Don't throw those broccoli stems away! They're packed with nutrients and incredibly versatile in the kitchen — and most people are missing out on the best part of the vegetable.
Most people dutifully chop off the broccoli florets, use them in a stir-fry or steam them up, and then toss the stem straight into the bin. It's a habit worth breaking.
Broccoli stems are not only completely edible — they're arguably the most nutritious part of the vegetable. They're packed with vitamin C, vitamin K, fibre and folate. The crunch is satisfying, the flavour is mild and sweet, and they take on seasonings beautifully.
Use a vegetable peeler to remove the tough outer layer, and you'll find a tender, pale green interior. Slice it into sticks and serve with hummus or dip — kids love it.
Slice the peeled stem into coins or matchsticks. They cook quickly and absorb sauces beautifully — great in a garlic soy stir-fry or a Thai green curry.
Run peeled stems through a grater or food processor to create fine shreds. Toss with a light vinaigrette, apple slices and toasted nuts for a spectacular slaw.
Roughly chop stems and add them to any blended soup. They add body and nutrition without altering the flavour significantly. Broccoli and blue cheese soup is a classic for a reason.
Toss peeled, sliced stems in olive oil, salt and parmesan and roast at 200°C for 20 minutes. They caramelise beautifully and make a brilliant snack or side dish.
Store broccoli stems in the fridge in an airtight container for up to 5 days. You can also freeze peeled, blanched stems for soups and stews.
