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A head of brocolli surrounded by abstracted greenery.
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KaiMarch 31, 2023

Ingredient of the week: Broccoli

A head of brocolli surrounded by abstracted greenery.
Image: Archi Banal

Don’t let broccoli’s virtuous goody two-shoes reputation put you off – these verdant and versatile florets make the perfect addition to tray bakes, salads, soups and more.

I reckon broccoli’s “superfood” status has given it a bit of a bad reputation. Because it’s so healthy (and reasonably inoffensive), its nutrients are all we want it for – we’ve made broccoli one-dimensional, the bland soulmate of steamed chicken. It’s a shame, because broccoli is actually quite versatile and open to being delicious.

But I won’t lie – broccoli is very healthy. A 100g serving of broccoli only has 34 calories, but provides 107% of your daily dose of vitamin C, 97% of vitamin K, as well as a decent dose of B vitamins when eaten raw. Tech millionaire Bryan Johnson, who is on a quest to reverse his ageing, eats “a few pounds” of broccoli and cauliflower early each morning. See, even writing that makes me see broccoli in a less yummy light. 

To combat that dreary health vibe, here’s some fun broccoli info. While it seems obvious once you think about it, I was quite delighted by the thought that the ends of a broccoli floret are actually tiny flower buds. If left unharvested, these buds can bloom into yellow flowers – so when you eat broccoli, you’re eating a bouquet. 

A plate of fried dumplings beside a small pile of brocolli. Surrounding the plate are a small bowl of dipping sauce, a plate of freshly-made dumplings and a bowl of Chinese cucumber salad with coriander and sesame seeds.
Fried dumplings with a side of brocolli. (Image: Wyoming Paul)

I always think of broccoli as simply “broccoli”, but there are actually all sorts of variations, and they have some brilliant names – for example, you could serve your bland steamed chicken with a side of Blue Wind, Coronado Crown, Destiny, Green Goliath, Green Magic, or Sun King. 

Then there’s broccoli’s fancy cousin, broccolini. What makes it fancy? Is it just its sweet slender limbs, which makes it look more elegant on a plate? Actually, Google tells me, broccolini is a hybrid of broccoli and gai lan (aka Chinese broccoli, another brassica), which was developed over eight years in Japan. That is fancy. 

Broccoli is also the word I most often misspell. I mean…almost every time. 

Where to find broccoli

Autumn means broccoli is back in business. A head of broccoli is $3.79 at New World, $3.49 at Supie, or $3 at both Pak’nSave and Countdown. For those hosting a fancy dinner party, broccolini is $3.99 at Countdown and $4.49 at Supie.

A bird's eye view of grilled haloumi atop a bowl of roasted potato, eggplant and broccoli. The plate is scattered with pumpkin seeds. The dish is displayed on top of a green monstera leaf placemat and a peach-coloured table cloth.
Halloumi tray bake with broccoli. (Image: Wyoming Paul)

How to make broccoli terrible

Boiling for a few minutes too long is a sure-fire way to ruin this well-meaning brassica. Soft, soggy and waterlogged is not what broccoli is meant to be, and boiling also diminishes the health benefits – steaming, stir-frying, even microwaving better preserve its goodness. If you’re boiling or steaming broccoli, always keep a close eye on your pot. It only needs two or three minutes, until bright green but still quite crisp. 

The other ruination option? Not using your broccoli quickly enough. Broccoli doesn’t keep very well, so should ideally be used within a few days of getting popped in the fridge. To extend its shelf life, you can bundle your broccoli with damp paper towels and stash it in a ziplock bag. 

How to make broccoli amazing

As well as a welcome visitor in stir fries, curries and on the side of almost anything (just in the last week, I have served steamed broccoli with dumplings, crispy curry fish bites, and Kung Pao chicken), there are some slightly more creative ways to use broccoli. 

Roasting broccoli is one of my favourite cooking methods; it becomes lightly charred, crunchy in places, and develops a lovely smokiness. You can add it to any vegetable tray bake, during the last 15 minutes of roasting. I recently paired charred broccoli with roasted baby potatoes and eggplant, fried halloumi, and a spicy Greek yoghurt sauce – divine. 

A bowl of raw broccoli salad next to a platter of six hasselback potatoes. The food is served on a striped tablecloth.
Raw broccoli salad with hasselback potatoes. (Image: Wyoming Paul)

Then there’s soup. Last year in winter I started really getting into blended vegetable soups, and broccoli and cheddar soup was one of my absolute top favourites. In most cases for me, soup is simply a dip or accompaniment to buttered crunchy toast. This soup really stands on its own, however, and I’d happily eat it toastless. 

Finally, you can make this really easy, really delicious raw broccoli salad, which I paired with roast hasselback potatoes and paprika chicken thighs. Simply finely chop the raw broccoli (including the stem and leaves), then toss with a lemon juice and mayonnaise dressing, finely sliced red onion, and roasted and chopped almonds. Perfect in the depths of winter when you’re craving a fresh green salad, but lettuces are still months away. Not that we’re there yet – even if shivering out of bed this morning felt like it.

Wyoming Paul is the co-founder of Grossr, and runs a weekly meal plan that connects to online supermarket shopping.

Read all the previous Ingredients of the Week here.

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