Embrace a flavorful journey that celebrates both taste and resourcefulness with our tantalizing broccoli stem coleslaw. Harnessing the often overlooked yet nutritionally rich broccoli stems, this coleslaw invites you to savor a symphony of textures and vibrant colors.
I never had thought of using the broccoli stem in recipes and used to chuck it away after trimming my broccoli. Then I read about using it in salads, often in place of raw cabbage, so gave it a whirl. Well, what a revelation to me this was. I loved the flavour and it is similar to cabbage and not as "broccoli" as I thought it would be. It has a nice crunch too. So, what better dish to play around with it then the humble coleslaw. I shall never throw away the stems again!
Carbs in broccoli stems
Broccoli stems contain carbohydrates, but they are relatively low in carbs compared to many other foods. The exact amount of carbs in broccoli stems can vary based on the size and weight of the stems. On average, a 1-cup serving of chopped broccoli stems contains approximately 4-5 grams of carbohydrates.
Broccoli stem nutrition
Broccoli stems are a good source of several essential micronutrients:
- Vitamin C: Supports the immune system and acts as an antioxidant.
- Vitamin K: Important for blood clotting and bone health.
- Vitamin A: Vital for vision and immune function.
- Folate (Vitamin B9): Essential for cell division and growth.
- Potassium: A mineral crucial for heart health and maintaining blood pressure.
- Other minerals such as manganese, phosphorus, and magnesium are also present in smaller amounts.
- Moreover, the stems contain glucosinolates, which are compounds with potential health benefits, including anti-cancer properties.
While the broccoli florets are commonly consumed, the stems are equally nutritious and can be utilized in various recipes to minimize waste and maximize nutritional intake.
How to use broccoli stems
Broccoli stems are often overlooked but can be used in various creative and delicious ways. Here are some additional ideas on how to make the most of broccoli stems:
- Soups and Stews: Peel the tough outer layer of the stems and then chop them into small pieces. They can be added to soups or stews, contributing a mild broccoli flavor and an additional nutritional boost.
- Stir-Fries or Sautéed Dishes: Slice the stems thinly and use them in stir-fries or sautéed dishes. They add a pleasant crunch and work well with other vegetables or protein.
- Pickled Broccoli Stems: Pickling the stems can be a great way to preserve them and add a tangy, crunchy element to salads, sandwiches, or as a side dish.
- Broccoli Stem Chips: Cut the stems into thin slices, toss them with olive oil and seasoning, then bake them until they're crispy. This makes for a healthy and tasty snack.
- Broccoli Stem Noodles: With a spiralizer or a vegetable peeler, create "noodles" from the stems. They can be used as a low-carb alternative to pasta and work well with various sauces.
- Grated in Casseroles or Bakes: Grate the stems and add them to casseroles, frittatas, or bakes. They blend well with other ingredients and provide an extra nutritional boost.
Remember, the key is to remove the tough outer layer of the stem before using, as this can be fibrous and less palatable. The inner part of the stem is tender and flavorful. Get creative and experiment
Experimenting with different ingredients, dressings, and flavors allows you to create a wide array of exciting broccoli stem coleslaw variations to suit various preferences and occasions.
- Broccoli - a great use of stalks
- Carrots - bright and colorful
- Chives - can be substituted with spring onions.
- Mustard - Dijon mustard has great flavor for this coleslaw.
- Lemon Juice - Apple cider vinegar can be substituted.
- Mayonnaise - we use homemade mayonnaise for a low carb and sugar free option.
How to make broccoli stem coleslaw
Coleslaw is an easy recipe to make and can be changed to your own taste too.
Grate the broccoli stem and carrots.
Mix the mayonnaise, lemon juice, mustard, salt and pepper.
Add the grated vegetables and chives to the coleslaw dressing.
Toss and serve.
Place the coleslaw in an airtight container. Ensure it's sealed properly to prevent excess air exposure, which can cause wilting.
Store the coleslaw in the refrigerator within two hours of preparation. The quicker you refrigerate it, the longer it retains its freshness.
For the best quality, consume the coleslaw within 3 to 5 days after preparation. Over time, the vegetables in the coleslaw might lose their crispness and flavors.
Broccoli Stem Coleslaw
- 3 stems broccoli
- 2 medium carrots
- 3 tablespoons chives, chopped
- 3 tablespoons mayonnaise
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Either use a spiralizer or grater on the broccoli stems to shred them.
- Grate the carrots and chop the chives.
- In a medium mixing bowl, add the mayonnaise, lemon juice, mustard, salt and pepper.
- Add the grated broccoli, carrots and chopped chives to the bowl and mix well.
- Cover and set in the fridge for at least 30 minutes for the flavors to develop.
- Eat and enjoy!
The information shown is an estimate provided by an online nutrition calculator.