Broccoli stems are often discarded, but they are just as nutritious as the florets! They have a slightly milder taste and a crunchy texture, making them perfect for stir-fries, soups, and even slaws. This simple stir-fry recipe transforms broccoli stems into a delicious and healthy dish that your whole family will love. Packed with fiber, vitamins, and antioxidants, this meal helps reduce food waste while making the most of your grocery purchases.
Ingredients:
- Broccoli stems (from 2-3 broccoli heads)
- 2 tablespoons olive oil or sesame oil
- 3 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 teaspoon honey or maple syrup (optional)
- Salt and pepper, to taste
- 1 teaspoon sesame seeds (optional)
- ½ teaspoon red pepper flakes (optional)
- ¼ cup water or vegetable broth
Instructions:
- Prepare the broccoli stems: Wash the stems thoroughly. Use a vegetable peeler to remove the tough outer layer. Once peeled, slice the stems into thin rounds or matchstick-sized pieces for even cooking.
- Heat the oil: In a large skillet or wok, heat the olive oil or sesame oil over medium-high heat.
- Add garlic: Once the oil is hot, add the minced garlic and stir-fry for about 30 seconds until fragrant.
- Cook the broccoli stems: Add the sliced stems to the skillet and stir-fry for about 5-7 minutes until they soften and turn bright green.
- Season the stir-fry: Add soy sauce and honey (if using). Season with salt, pepper, and red pepper flakes for a bit of heat.
- Finish the dish: Stir-fry for another 2-3 minutes, adding a little water or vegetable broth if needed.
- Serve: Transfer to a serving dish and garnish with sesame seeds. Enjoy as a side dish or over rice or noodles.
Additional Ways to Use Broccoli Stems:
- Make broccoli rice: Pulse peeled stems in a food processor until they resemble rice grains.
- Blend into soups: Add chopped stems to broccoli soup for extra nutrition.
- Create a crunchy slaw: Shred stems and mix with carrots, cabbage, and a tangy dressing.
- Roast them: Toss with olive oil, salt, and pepper, then roast at 400°F for 20 minutes.
This easy stir-fry is a great way to use broccoli stems while reducing food waste. Would you like more ideas for incorporating them into meals? 😊