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Broccoli Recipes


On the menu:

Curried Broccoli Soup
Broccoli Soup with White Beans and Pasta
Orecchiette with Broccoli, Chickpeas and Tomatoes
Rigatoni with Broccoli, Garlic, Anchovies, Lemon, Pinenuts and Breadcrumbs



Curried Broccoli Soup

The apple and potato cut some of the pungent aspects of the broccoli, making this a soup that even George Bush, Sr. might like.

Serves 6

Ingredients

2 tablespoons olive oil
1 onion, diced, about 1 1/2 cups
1 tablespoon curry powder
1 teaspoon ground ginger
1 tart green apple, peeled and sliced
4 to 5 cups vegetable stock
1 small potato, peeled and sliced thin
3 cups chopped broccoli
1 cup non-fat yogurt
salt and pepper to taste

Cooking Instructions

  1. Warm the olive oil in a saucepan. Add the onion and sauté for a 10 minutes. Add the curry powder and ginger and cook for a minute or two. Add the stock and bring to a boil.
  2. Add the apple and potato and cook for about 10 to 15 minutes until they are tender too. Add the broccoli and simmer until broccoli is tender, about 10 minutes.
  3. Puree the soup in the blender.
  4. Whisk in the yogurt and adjust seasoning.
  5. Garnish with lemon slice or chopped mint leaves. This soup is good served hot or cold.

Nutrition Facts:

Calories: 160
Fat: 6 grams
Saturated Fat: 1 gram
Sodium: 137 milligrams
Total Carbohydrates: 22 grams
Dietary Fiber: 5 grams
Protein: 8 grams
% calories from fat: 33%
% calories from saturated fat: 7%

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Broccoli Soup with White Beans and Pasta

A classic soup from Apulia. You can treat it as a broth, with additions of chopped, cooked broccoli, white beans and pasta, or you can puree all or some of the broccoli. In any case, you're going to love it.

Serves 8

Ingredients

1/2 cup white beans, soaked over night in 2 cups of water
2 heads broccoli, tough stems discarded, cut into 2 inch chunks
4 tablespoons extra virgin olive oil plus more for garnish
2 medium yellow onions, diced
5 cups of chicken or vegetable stock, heated to boiling and kept hot
salt and pepper
1/2 cup of small pasta shapes
grated parmesan cheese or pecorino

Cooking Instructions:

  1. Drain the white beans and rinse well. Cover with two cups of fresh cold water and bring to a boil. Lower the heat, add a teaspoon of salt, and simmer covered for about 30 minutes, until beans are tender but not mushy. Drain and toss with 2 tablespoons of good olive oil.
  2. Steam the broccoli in salted water until very tender. Set aside.
  3. Warm the remaining oil in a saucepan and add the onions. Cook until the onions are translucent. Add 2 cups of stock and cook until the onions are very tender. Add the broccoli. Heat through.
  4. Now you may puree the onions and the broccoli in the blender, if you choose. Add the rest of the chicken stock as needed, to thin the soup to the consistency of your choice.
  5. Season to taste with salt and pepper.
  6. Cook the pasta shapes in 2 cups of salted water until they are al dente. Drain well.
  7. Heat the broccoli soup and warm the white beans slightly. To serve the soup, put a spoonful of white beans and a spoonful of pasta in each bowl of broccoli soup. Sprinkle with grated parmesan or pecorino cheese.

Nutrition Facts:

Calories: 165
Fat: 8 grams
Saturated Fat: 1 grams
Sodium: 413 milligrams
Total Carbohydrates: 20 grams
Dietary Fiber: 6 grams
Protein: 6 grams
% calories from fat: 43%
% calories from saturated fat: 5%

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Orecchiette with Broccoli, Chickpeas and Tomatoes

This Southern Italian pasta is fun to eat. Although orecchiette means " little ears," the pasta shells resemble little belly buttons. The central dimple in the noodle is ideal for trapping the beans. You can make this with penne or another short pasta.

Serves 4

Ingredients

1/2 cup dried chickpeas
1 large head broccoli, trimmed into small florets, about 3 cups
1/2 cup vegetable stock or water
1 small red onion, diced, a scant cup
2 tablespoons minced garlic
1 teaspoon red pepper flakes, optional
2 cups diced canned plum tomatoes
salt and freshly ground black pepper
1/2 pound orecchiette

Cooking Instructions:

  1. Soak the chickpeas in 2 1/2 cups cold water and refrigerate overnight.
  2. The next day drain and rinse the chickpeas. Transfer them to a small saucepan and cover them with fresh cold water. Bring to a boil over moderate heat, cover the pan and lower the heat. Simmer until the chickpeas are tender but not mushy, about 1 hour, adding a teaspoon of salt after 30 minutes.
  3. When chickpeas are cooked, drain them and transfer to a bowl. Save what little cooking liquid that remains to toss with completed pasta. (You may also use canned chickpeas, drained and rinsed,but these will be a little softer in texture than those you cook yourself.)
  4. Bring a large pot of salted water up to a boil. Drop in the broccoli florets and cook until tender but not too soft. Drain, reserving cooking water, and set aside.
  5. Drop the orecchiette into the boiling salted broccoli cooking water.
  6. While the pasta cooks, warm vegetable stock or water in a medium sauté pan and cook the onions until tender. Add garlic, hot pepper and chickpeas and cook for 2 minutes. Add tomatoes, reserved beans liquid, and broccoli florets and cook until hot. Season the sauce with salt and pepper.
  7. Drain the pasta when it is al dente and transfer to a pasta bowl.
  8. Toss with broccoli sauce.

Note: You may use white beans instead of chickpeas if you like.

Nutrition Facts:

Calories: 355
Fat: 3 grams
Saturated Fat: 0 gram
Sodium: 198 milligrams
Total Carbohydrates: 70 grams
Dietary Fiber: 7 grams
Protein: 16 grams
% calories from fat: 7%
% calories from saturated fat: 0%

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Rigatoni with Broccoli, Garlic, Anchovies, Lemon, Pinenuts and Toasted Breadcrumbs

This recipe is inspired by dish from Sardinia. If you are looking for a perfect vegetable dish to accompany a simple broiled chicken or fish, omit the pasta and this could be the one.

Serves 4

Ingredients

1 small loaf French or Italian Bread
1/2 pound rigatoni
4 tablespoons olive oil
2 teaspoons minced garlic
2 teaspoons anchovy, chopped fine
4 cups florets, parboiled until tender, refreshed
2 teaspoons grated lemon zest with a little juice
2 tablespoons toasted pinenuts
salt and freshly ground black pepper to taste

Cooking Instructions:

  1. Preheat oven to 350 degrees F.
  2. Cut the crusts off a small loaf of Italian or French bread and discard. Cut the bread into large cubes. Pulse in a food processor until you have largish crumbs.
  3. Arrange crumbs on a baking sheet. Sprinkle with salt and pepper. Drizzle with a bit of olive oil and bake for 15 minutes, stirring them occasionally so that they color evenly.
  4. Bring a large pot of salted water up to a boil. Drop in the rigatoni.
  5. While the pasta cooks, heat the olive oil in a very large sauté pan. Warm the garlic and anchovy for about two minutes, over low heat. Add the broccoli and warm through. Add the lemon zest, toasted pinenuts and toss well.
  6. Toss with the cooked pasta, season with salt and pepper and sprinkle lavishly with toasted bread crumbs.

Nutrition Facts:

Calories: 430
Fat: 18 grams
Saturated Fat: 2 grams
Sodium: 321 milligrams
Total Carbohydrates: 55 grams
Dietary Fiber: 4 grams
Protein: 15 grams
% calories from fat: 37%
% calories from saturated fat: 5%

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