Delicious recipes with broccoli

• Camu camu: main source of Vitamin C

Published: 04/19/2013 - Updated: 10/20/2018

• Author: Miriam Reyes

Broccoli is a vegetable that has many nutritional benefits; it can also prevent colon cancer, and is rich in iron. It is not uncommon; it has gained so much fame in food, and is also considered a "super food".

Broccoli is rich source of fiber, has diuretic properties, and antioxidants. Rich in vitamins, such as vitamin C and E, and minerals like iron, which is excellent to prevent anemia. For all these reasons, broccoli is a vegetable that should be present in your kitchen.

Vegetable salad with broccoli

Ingredients:

• ¼ of cauliflower, cut into florets
• 1 broccoli, cut into florets
• 1 large carrot, cut into thin strips
• 150 grams of Japanese peas clean
• 1 red pepper, cut into thin lines
• 2 tablespoons of lemon juice
• 2 teaspoons of fresh cilantro, finely chopped
• 2 teaspoons of fresh rosemary, finely chopped
• Freshly ground black pepper

Lemon Vinaigrette:

• 2 tablespoons of lemon juice
• 1 tablespoon of olive oil
• 1 clove of garlic, crushed
• 1 teaspoon of mustard seeds

Preparation:

1. Cook the cauliflower, broccoli, carrots and peas until tender.
2. Drain and refresh with cold water.
3. Drain the vegetables, put in a bowl, and shuffle them with the peppers, lime juice, cilantro and rosemary.
4. Season with pepper to taste. Refrigerate until ready to serve.
5. Vinaigrette: Combine all ingredients in a screw top jar and shake. Pour over salad.

Broccoli and cheese soup

Ingredients:

• 1 tablespoon of butter
• ½ onion, chopped
• 300 grams of potatoes, peeled and grated
• 1 ½ sprigs of fresh tarragon
• Salt and pepper to taste
• 4 ½ vegetable stock
• ½ kg of broccoli into small florets
• 110 grams of grated cheddar cheese
• ½ tablespoon of fresh parsley

Preparation:

1. Melt the butter, add the onion and fry until soft. Add potatoes and tarragon, salt & pepper to taste and stir.
2. Stir in enough broth to cover the vegetables. Cover and cook for 10 minutes over low heat.
3. Place the remaining broth in a saucepan and add the broccoli. Boil 6 to 8 minutes or until cooked.
4. Mix the cheese with parsley. Place the soup plates and add the cheese.

Broccoli Pudding

Ingredients:

• 2 slices of bran bread
• 1 cup of skim milk
• 300 grams of fat-free ricotta cheese
• 3 scallions
• 1 egg
• 500 grams of broccoli
• 3 egg whites
• 1 teaspoon of baking powder
• Salt, pepper and parsley to taste.

Preparation:

1. Soak bran bread in milk and salt & pepper.
2. Add ricotta cheese, chopped scallions, parsley and egg. Mix well.
3. Add diced cooked broccoli, and finally, the egg whites until stiff with baking powder.
4. Place in a pie plate, greased, and cook in moderate oven for 20 to 25 minutes.

Crispy baked Broccoli

Ingredients:

• 350 grams of fresh broccoli florets
• 1 tablespoon of olive oil
• 1 tablespoon of chopped rosemary leaves
• 1 small clove of garlic finely sliced

Preparation:

1. Preheat oven to 200 ° C.
2. Mix broccoli with oil, rosemary (if using) and ¼ teaspoon of salt and one of pepper in a large roasting pan. Arrange a single layer and put to roast in center of oven.
3. Turn occasionally until broccoli is browned in spots, this will take about 20 minutes.
4. Add garlic and incorporate well to blend the ingredients.
5. Cook two minutes and season to taste.

• Miriam Reyes

  Miriam Reyes is a professional expert in nutrition and dietetics. She has more than 12 years of experience in caring for patients with overweight and eating problems. She studied at the Universidad del Valle de Atemajac (UNIVA), where she obtained a degree in nutrition. Linkedin profile.