How to cook broccoli (and 5 healthy recipes)

INGREDIENTS:

1 fresh broccoli, cut into small florets 1/2 cup seedless grapes, halved 1/2 cup chopped walnuts 1/4 red onion, finely chopped 1/4 cup raisins 2 tablespoons sunflower or pumpkin seeds (peeled) 4-6 fresh mint leaves, chopped

For the dressing:

PREPARATION:

In a pot with boiling water, blanch the broccoli florets for 2-3 minutes. Remove them from the hot water and rinse them under cold water to stop cooking. This will help keep the broccoli crisp and fresh in the salad. In a large bowl, combine the blanched broccoli florets, grapes, walnuts, red onion, raisins, sunflower seeds, and fresh mint. Mix all ingredients well.In another small container, prepare the dressing mixing olive oil, apple cider vinegar, dijon mustard, agave syrup, salt and pepper. Beat until all the ingredients are well incorporated.Pour the dressing over the salad and toss gently to coat all ingredients with the dressing. Let the salad rest in the fridge for at least 30 minutes before serving, to allow the flavors to blend and chill properly. Serve the fresh broccoli salad on individual plates and garnish with a few additional mint leaves, if desired.

INGREDIENTS:

2 cups brown rice 2.5 cups water 1 tablespoon olive oil 1 large onion, thinly sliced ​​2 garlic cloves, minced 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon ground cinnamon 1/2 teaspoon cayenne pepper (optional, if you like it spicy)1 large broccoli, separated into floretsSalt to tasteLemon juice (optional, to serve)

PREPARATION:

Let the rice soak at least half an hour.In a pot or saucepan add the rice and water and cover.Bring to a boil, then reduce heat to a minimum. Cook until tender and the water has been completely absorbed. Once ready, remove the pot from the heat and let it sit covered for 5-10 minutes.While the rice cooks, heat the olive oil in a large skillet over medium heat. Add the onion and cook until golden and slightly caramelized, about 15-20 minutes, stirring occasionally.Add the minced garlic to the skillet and cook 1 more minute.add the spices: cumin, coriander, cinnamon and cayenne pepper. Stir well so that the spices mix with the onion and garlic.Add the broccoli florets to skillet and sauté for 5-7 minutes, or until tender but still crisp. Make sure the broccoli is well coated with the spices. Once the rice is done, add it to the pan with the onion and broccoli. Mix everything gently until ingredients are well combined. Add salt to taste.Serve the broccoli in the hot mjadra. If desired, squeeze a little fresh lemon juice over the top before serving.

INGREDIENTS:

1/2 large broccoli 3 tablespoons olive oil 1/3 cup buckwheat flour 2 tablespoons cornstarch 1 medium cooked and peeled potato 1 tablespoon soy sauce 2 tablespoons corn breadcrumbs 1 tablespoon liquid smoke 1 teaspoon chopped parsley1/4 teaspoon sage1/4 teaspoon garlic powder1/4 teaspoon onion powder1/4 teaspoon saltApprox. 1 cup of soy drink (unflavored and sugar-free) Cornmeal for breading Olive oil to brown the burgers

PREPARATION:

In a small skillet or saucepan, place the olive oil over medium heat, add the buckwheat flour and stir well. Let it brown a little (2-3 minutes).

Gradually add the soy drink without stopping stirring, because we are making a very thick béchamel. When it’s more or less like a pastry cream, turn off the heat and remove it. Let it temper.

Wash the broccoli and chop it finely.. Put it in a bowl. Add the bechamel and the potatocrushing with a fork to break it up and incorporate it with the broccoli and bechamel.

Add the rest of the ingredients and mix well to form a consistent and manageable dough.

Put cornmeal on a plate or container. Forms medium burgers with your hands or with a mold (about 6-8 hamburgers come out), pass them through the cornmeal and see leaving them on another plate.

Heat oil over medium heat in a skillet (just enough to cover the bottom) and brown your burgers 2-3 minutes on each side.

baked: Preheat the oven to 200ºC with heat up and down. Place the burgers on a large baking sheet lined with parchment paper. Brush them with oil or spray oil. Bake for 25-30 minutes, until well done and lightly golden.

Serve your hamburgers on the plate with salad or with bread, tomato, lettuce, etc.

INGREDIENTS:

250 g of sharks or macaroni 1 large broccoli ½ onion 200 ml of soy cream for cooking 2 tablespoons of debittered brewer’s yeast ¼ teaspoon of basil ¼ teaspoon of thyme 2 tablespoons of olive oil ¼ teaspoon of salt Chopped parsley to taste to serve

PREPARATION:

Put the pasta to boil according to the instructions on the package.Meanwhile, finely chop the onion and fry it over medium heat in a frying pan with the olive oil and a little salt. Wash the broccoli, break it into florets (if they are medium or large, cut them in half) and add them to the frying pan, along with the salt and herbs. Fry it all together until the pasta is done.Add the brewer’s yeast and cream to the pan and mix it well. Remove from heat when creamy. Serve pasta with broccoli and sauce on top.

INGREDIENTS:

2 medium broccoli 6 tablespoons whole wheat flour 2 cups soy drink or oatmeal (unflavored and unsweetened) ½ cup shredded vegan cheese (any flavorful or melting will work) ½ cup regular or cornbread crumbs 4 tablespoons Of olive oil

PREPARATION:

Preheat the oven to 200 ºC.Wash the broccoli, remove the stems, divide them into florets and put them in a large baking dish or tray, sprinkle them with salt.In a saucepan, heat the oil over medium heat. Gradually add the flour, stirring to form a roux. Add little by little the vegetable drink of choice until you make a bechamel rather liquid. Season to taste.Pour the béchamel over the broccoli and sprinkle on top with the vegan cheese and breadcrumbs.Bake it at 200ºC until golden brown. ok top. Serve it hot.