Most people tend to throw away broccoli stems after cutting off the florets, but one cooking expert has revealed a little-known extra use for them in your kitchen. Broccoli is a wonderfully versatile vegetable, and every single part of it can be used, including the stems.
Why You Should Keep Broccoli Stems
When preparing broccoli, most people typically slice the florets away from the thick, chunky stem before tossing the stem straight into the food waste bin. It is not a component of the vegetable that is widely consumed, so it generally ends up being discarded. However, according to culinary experts online, there is a way to use it without any unnecessary waste.
In a clip posted on TikTok by My Real Food, which frequently shares kitchen hacks and recipes, a woman demonstrated a brilliant trick for cooking broccoli that involved plunging the entire head into boiling water without removing any florets from the stem. After the broccoli had cooked through, she then sliced off the florets effortlessly. But while most people would simply bin the stem at this point, the woman took a different approach — she sliced it into thin pieces.
She explained that broccoli stems are perfectly edible and can be turned into "something really delicious" that works as an accompaniment to any meal and requires just a few minutes to prepare. The woman said: "So just chop that up into little slices like this, put it into a frying pan with some soy sauce and there you have it."
Nutritional Benefits of Broccoli Stems
Beyond being a convenient and straightforward side dish, broccoli stems are packed with numerous essential vitamins and nutrients, including vitamin A, vitamin C, fibre, potassium and folate. Additionally, broccoli stems also boast sulforaphane, which is currently being researched for its possible "anti-cancer properties," according to Healthy Eating. This often-discarded portion of broccoli has also been shown to provide vitamin B1, B2, iron and magnesium.
Broccoli in its entirety offers a range of health benefits, as highlighted by BBC Good Food. It supports cardiovascular health and may assist in lowering overall cholesterol levels in the body. It could also benefit eye health, features cancer-protective compounds, functions as a plant oestrogen and may contribute to hormonal balance, and it is abundant in sulphur, which might bolster the immune system and strengthen defences against infection.
Social Media Buzz
My Real Food's video demonstrating how to utilise broccoli stems has racked up a staggering one million views, more than 11,000 likes and almost 100 comments at the time of writing. One user said: "Life-changing tip!" Another added: "Great tips, never thought about using the trunk before." A third commented: "Finally, someone who uses the stem, which is the most valuable part." Someone else gave a suggestion: "You could make broccoli stem fries."
How to Cook Broccoli Stems
You can cook broccoli stems in multiple ways, but this recipe for garlic and lemon pan-fried broccoli stems is a quick and easy way to add them as a side dish to any meal.
Ingredients
- 2-3 broccoli stems
- 1 tbsp olive oil or salted butter
- 1-2 cloves garlic, finely sliced
- A squeeze of fresh lemon juice
- Sea salt and freshly ground black pepper
Method
- Prepare the stems: Slice off the dry, woody bottom of the stem and peel away the thick outer skin until you reach the pale green core, which is the tastiest part of the stem. Slice the stem into batons or thin circles.
- Sauté: Heat the oil or butter in a pan and add the stem slices, frying for 2-3 minutes until they start to brown.
- Season: Flip the pieces over, add the sliced garlic, and toss for 1 minute until fragrant, taking care not to cook for too long or you risk burning the garlic.
- Finish: Turn off the heat, squeeze over the fresh lemon juice, and season with salt and pepper.
