Taste not Waste: How to Turn Broccoli Stems into a Delicious Side Dish

Have you ever taken a look at those long, thick broccoli stalks after cutting off the florets and wished you could do something with them? You may have regretted tossing them out, as they're so big and substatial. Well no longer: broccoli stalks are full of fiber and nutrition, and they taste absolutely delicious—raw or cooked.

Image: Kalyn's Kitchen

 

Here's what you do.

Start by peeling off the outer layer with a paring knife, then cutting them into roughly 1.5" strips:

Image: Two Lazy Gourmets

Next, toss them into a wok to include them in your favorite stir fry, or simple eat them raw. Yes, it's true: broccoli stalks are delicious raw! I tried them last night in some cider vinaigrette. They are flavorful and delicious, reminiscent in texture and sweetness to fennel (though with no overt licorice flavor). 

The stalks are full of nutrition too. They are very low in saturated fat and cholesterol. They're also a good source of Protein, Thiamin, Niacin, Pantothenic Acid, Calcium, Iron and Selenium, and a very good source of Vitamin A, Vitamin C, Riboflavin, Vitamin B6, Folate, Magnesium, Phosphorus, Potassium and Manganese. (See more nutrition data on broccoli stalks here.)

We searched around for some good recipes today from the blogosphere, and this was by far our favorite. It's a simple recipe for a delicious side dish courtesy of Kalyn's Kitchen, a fantastic blog you should check out! Thanks Kalyn for this great idea:

Spicy Stir-Fried Broccoli Stems

(Makes about 4 side-dish servings; recipe created by Kalyn to feed her craving for broccoli stems.)

Ingredients:
1 lb. broccoli stems (about 8 thick stems)
1 T oil (I used peanut oil but grapeseed oil would also be good)
1 T minced garlic
1/4 cup diagonally sliced green onion for garnish (optional)

Sauce Ingredients:
1 T soy sauce (I used low sodium soy sauce)
2 tsp. Hoisin sauce
2 tsp. Chili Garlic Sauce 
1 T Splenda, Stevia granulated sweetener, or sugar

Instructions:
Cut off both ends of the broccoli stems, trimming away any discolored parts. Use a sharp knife to trim extra leaves or ribs from the stems and then peel with a sharp vegetable peeler. Cut the peeled stems on the diagonal into slices about 1/2 inch thick.

In a small glass mixing cup or bowl, whisk together the soy sauce, Hoisin sauce, Chili Garlic Sauce, and sweetener of your choice. Mince the garlic and thinly slice the green onions.

Heat a wok or large heavy frying pan over high heat for one minute. Add the oil and heat for 30 seconds more, or until the oil is shimmering. Add the garlic and stir-fry about 30 seconds, or until the garlic is fragrant. (Watch carefully and don't let it get brown.)

Add the broccoli stems and cook, turning often, until the broccoli stems are starting to get slightly browned, but are still a little crisp, about 6 minutes. Lower heat to medium, add the sauce and cook stirring for one minute more. Serve hot, with green onions scattered over for garnish if desired.

Enjoy!

Comments

[Wes]

Sounds good!, personally I'd skip the sugar and make the sauce in the wok while cooking, with a touch of corn starch to thicken and garnish with the green onions and crushed peanuts...but thats just me :) Thanks for the idea!

[Naomi Axelrod]

Haven't wasted broccoli stems by curing them up and putting them in my composter. Also, when making veggie soup, I add some cut up stems. Now a third way; much thanks. Naomi

[mercedes lassus]

thanks for the new tasty recipe! I have been using the broccoli stems for a while and love them. I sometimes peel them as you show, cut them in slices or small cubes and boil in salty water for a few minutes, then use in salads, it is also good. mecha

[Lisa]

Personally I have always peeled them and then sliced into thin wheels and steamed them with the flowerettes (tops) they are just as delishous as the tops are!

[Besim]

Very cool Judy! Good Luck with this. Amazing that we have connected again on FB, I am rellay happy to be in contact with some of my long lost family members. I am trying very hard to go green at my home and in my personal life and to be aware of everything I do and purchase with its impact on the world around me. I will checking in on your blog.

[Vishal]

AAAWWWW! Your first blog!!! Look at you bein' all high tech, first facebook now a blog Maybe next you will get an Iphone! Good job mom.