Why you must never throw away broccoli stems

 

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But, is this true?

Kanikka Malhotra, consultant dietician and certified diabetes educator says, “Broccoli stems, often discarded, are nutritional gems! They offer vitamins A, C, fibre, potassium, and folate, and might have more calcium, iron, and vitamin C. Additionally, both stems and florets contain sulforaphane, a compound with potential anti-cancer properties.”

Popular or easy ways to incorporate broccoli stems into everyday cooking 

According to Malhotra, you can add broccoli stems into everyday cooking in the following ways:

Chopped fine: Add to stir-fries, omelets, idlis or cheelas for a nutritional boost. 

Peeled and julienned: Enjoy raw in salads for a crunchy and refreshing touch. 

Roasted: Cut into batons, toss with olive oil and spices, and roast alongside the florets for a flavourful side dish. 

Soup base: Use chopped stems as a base for creamy broccoli soup, adding depth and extra nutrients. 

 

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Reduction of food waste

Malhotra says, “Utilising the whole vegetable minimises food waste, a significant contributor to environmental strain. You get more nutrients from the entire plant, reducing the need to buy extra vegetables.”

Special preparation or cooking techniques 

Malhotra recommends the following cooking techniques to ensure that broccoli stems are both palatable and retain their nutritional value: 

Tenderise tough stems: Peel the thick outer layer of mature stems for a more pleasant texture. 

Minimise cooking time: Overcooking destroys nutrients. Steam or roast for optimal results. 

Unlock flavours: Marinades or a quick stir-fry with garlic and ginger can add zip to stems.