When it comes to cooking with broccoli, most people tend to focus on the florets, often tossing the stems aside. However, broccoli stems are a hidden gem packed with flavor, nutrients, and versatility—especially in vegan cooking.
Rather than letting these crunchy, subtly sweet stems go to waste, why not transform them into a delightful dish that’s both healthy and satisfying? This broccoli stem recipe vegan celebrates the often-overlooked part of the vegetable and turns it into a star ingredient.
Whether you’re looking to reduce food waste or simply expand your plant-based repertoire, this recipe offers a delicious way to enjoy broccoli stems with vibrant herbs and spices.
In this blog post, you’ll find a simple yet flavorful way to prepare broccoli stems that can serve as a side dish, snack, or even a salad topping. Plus, I’ll share tips on how to make the most of every bite, variations to suit your palate, and nutritional insights that highlight why broccoli stems deserve a permanent spot on your menu.
So grab those broccoli stems and let’s get cooking!
Why You’ll Love This Recipe
This broccoli stem recipe is a fantastic way to use every part of the vegetable, promoting sustainability and minimizing waste. The stems, often discarded, have a mild, slightly sweet flavor and a satisfying crunch that holds up well to cooking.
Cooked simply with garlic, lemon, and herbs, the stems become tender yet crisp, making them perfect for a variety of meals. It’s a nutrient-dense option, rich in fiber, vitamins C and K, and antioxidants, supporting a healthy vegan diet.
Plus, it’s quick to prepare and highly adaptable, making it ideal for busy weeknights or meal prep.
Whether you’re a seasoned vegan or just looking to add more plant-based recipes to your table, this broccoli stem recipe is approachable, tasty, and sure to become a favorite addition to your cooking routine.
Ingredients
- 3 large broccoli stems, peeled and cut into ½-inch slices
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- ½ teaspoon smoked paprika
- Salt and black pepper, to taste
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon nutritional yeast (optional, for a cheesy flavor)
- Red pepper flakes, optional for a spicy kick
Equipment
- Cutting board
- Sharp chef’s knife
- Large skillet or frying pan
- Mixing bowl
- Measuring spoons
- Zester or microplane (for lemon zest)
- Spatula or wooden spoon
Instructions
- Prepare the broccoli stems: Start by peeling the tough outer layer of the broccoli stems using a vegetable peeler or sharp knife. This step is key for removing the fibrous texture and ensuring tenderness. Then, slice the stems into uniform ½-inch rounds or half-moons to promote even cooking.
- Heat the olive oil: Place a large skillet over medium heat and add the olive oil. Allow it to warm until shimmering but not smoking.
- Sauté the garlic: Add the minced garlic to the skillet and sauté for about 30 seconds to 1 minute, stirring constantly to avoid burning. The garlic will infuse the oil with its aroma, creating a flavorful base.
- Cook the broccoli stems: Add the sliced broccoli stems to the skillet. Stir to coat them evenly with the garlic-infused oil. Sauté for 6-8 minutes, stirring occasionally, until the stems become tender-crisp and start to develop some golden edges.
- Add seasoning: Sprinkle the smoked paprika, lemon zest, salt, and black pepper over the broccoli stems. Stir to combine and cook for an additional 1-2 minutes so the flavors meld together.
- Finish with lemon juice and parsley: Remove the skillet from heat. Drizzle the lemon juice over the broccoli stems and toss in the chopped parsley. If using, sprinkle the nutritional yeast and red pepper flakes now and give everything a final stir.
- Serve warm: Transfer to a serving dish and enjoy immediately, or let it cool for use as a salad topping or snack.
Tips & Variations
Peeling the broccoli stems is essential for the best texture. If your stems are very young and tender, you can skip this step.
For a creamier version, try tossing the cooked broccoli stems with a splash of coconut cream or a dollop of vegan yogurt. Adding toasted nuts like almonds or walnuts can introduce a satisfying crunch and additional protein.
Want to mix up the flavors? Swap smoked paprika for curry powder or cumin for a warm, earthy twist.
Fresh herbs such as dill, basil, or cilantro also pair beautifully with broccoli stems and can be added at the end.
If you enjoy a bit of heat, increase the red pepper flakes or drizzle with your favorite hot sauce. This recipe also works well with added vegetables like sliced bell peppers or shredded carrots for a colorful medley.
Nutrition Facts
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 110 | 6% |
| Carbohydrates | 9 g | 3% |
| Fiber | 4 g | 16% |
| Protein | 3 g | 6% |
| Fat | 7 g | 11% |
| Vitamin C | 60 mg | 67% |
| Vitamin K | 110 mcg | 92% |
| Iron | 1.2 mg | 7% |
*Percent daily values are based on a 2,000 calorie diet.
Serving Suggestions
This vegan broccoli stem dish is incredibly versatile. Serve it as a warm side alongside your favorite grains like quinoa or brown rice for a complete meal.
It also pairs wonderfully with vegan protein sources such as lentils, chickpeas, or tofu stir-fries.
For a light lunch, toss the cooked broccoli stems into a leafy green salad with avocado, cherry tomatoes, and a lemon-tahini dressing. Alternatively, use it as a topping for baked potatoes or vegan flatbreads to add texture and flavor.
If you’re looking for inspiration beyond broccoli stems, check out these delicious recipes: Lemon Ricotta Pasta With Arugula Recipe, Lion’S Mane Mushroom Crumble Recipes, and Harvest Hash Recipe: A Delicious and Easy Fall Comfort Food.
Conclusion
Broccoli stems are a delicious and nutritious ingredient that deserves more attention in vegan cooking. This simple recipe transforms those often-discarded stems into a flavorful, tender-crisp dish that’s easy to prepare and packed with health benefits.
By incorporating lemon, garlic, and smoked paprika, you create a vibrant flavor profile that enhances the natural sweetness of the broccoli stems.
Not only does this recipe promote sustainability by reducing food waste, but it also adds variety and excitement to your plant-based meals. Whether served as a side, a salad addition, or a snack, this broccoli stem recipe is sure to become a staple in your kitchen.
Give it a try today and enjoy the tasty, wholesome goodness of broccoli stems!
📖 Recipe Card: Vegan Broccoli Stem Stir-Fry
Description: A quick and flavorful stir-fry using tender broccoli stems. Perfect as a side dish or light meal packed with nutrients.
Prep Time: PT10M
Cook Time: PT10M
Total Time: PT20M
Servings: 3 servings
Ingredients
- 2 cups broccoli stems, peeled and sliced
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 small onion, thinly sliced
- 1 red bell pepper, sliced
- 1 tablespoon soy sauce
- 1 teaspoon grated fresh ginger
- 1 teaspoon sesame seeds
- Salt to taste
- Freshly ground black pepper to taste
- 1 tablespoon water
Instructions
- Heat olive oil in a pan over medium heat.
- Add garlic and onion, sauté until fragrant.
- Add broccoli stems and bell pepper, stir-fry for 5 minutes.
- Mix in soy sauce, ginger, salt, and pepper.
- Add water, cover, and cook for 3-4 minutes until stems are tender.
- Sprinkle sesame seeds before serving.
Nutrition: Calories: 120 kcal | Protein: 4 g | Fat: 7 g | Carbs: 10 g
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