You are probably already familiar with broccoli. But have you heard of broccolini?
It is not quite a mini version of broccoli, but you are not too far off, if that is what you are thinking.
If you are not sure how to serve this vegetable or want to find out how to incorporate it into your diet, we have got some tasty ideas on how to cook broccolini for yourself at home.
What is broccolini?
Broccolini, which is also known as baby broccoli, is a hybrid of broccoli and Chinese broccoli.
The florets are inherited from the classic broccoli, while the long stems are due to the Chinese variety.
Broccolini shares similarities with broccoli, but it has a milder, earthier taste. Many people prefer it to traditional broccoli because it is sweeter.
What are the health benefits of broccolini?
Broccolini contains beta-carotene, which the body converts to vitamin A.1
Vitamin A when taken in enough quantities can help support your immune system, normal vision and normal skin health.2
This leafy green vegetable is also high in fibre. Dietary fibre keeps the digestive system working properly and makes bowel movements easier to pass.3
With so many health benefits, making broccolini a staple part of your diet is an excellent way to ensure you provide your body with the vitamins and minerals it needs.
3 ways to cook broccolini
Broccolini can be eaten raw, but it tastes far better when cooked.
It is also easy to do so, as it does not require much prep.
To help you get started, try out one of our easy broccolini recipes (or all of them!) alongside a delicious meal of fish, grilled chicken or a meat-free alternative.
1. Sautéed broccolini
Sautéing involves browning the broccolini in a pan, with a range of tasty ingredients.
It is one of the best ways to cook the vegetable as it retains its delicious flavour and gives it a nice crunch.
Prep: 10 mins | Cook: 10 mins | Serves: 6 | Difficulty rating: Easy
Ingredients:
- 1 bunch of broccolini, rinsed
- 30g unsalted butter
- 1 garlic glove, crushed
- Zest from half a lemon
- 1 tbsp lemon juice
- Pinch of salt and pepper
Method:
- In a large pot of salted boiling water, add the broccolini and soften for 2 minutes.
- Drain the broccolini and place it into a bowl of cold water.
- Using a large non-stick pan, add the butter and melt it.
- Add the garlic and lemon zest, stirring thoroughly to incorporate all the ingredients.
- Drain the broccolini and add it to the pan. Heat for around 2 minutes.
- Add the lemon juice and the salt and pepper.
- Toss all ingredients well and serve. Voila, you have your sautéed broccolini.
2. Charred broccolini
Charred broccolini is similar to sautéed, but this recipe gives it a smoky flavour and crunchy texture.
We also add parmesan to create a delicious nutty flavour. Enjoy!
Prep: 5 mins | Cook: 25 mins | Serves: 4 | Difficulty rating : Easy
Ingredients:
- 2 broccolini heads, washed and trimmed
- Grated parmesan cheese
- 3 tbsp extra virgin olive oil
- Pinch of salt
Method:
- Set your oven to 190 degrees centigrade.
- Trim the ends of the broccolini stalks. Place them onto a roasting tray and cover them with olive oil and a pinch of salt.
- Add the grated parmesan cheese.
- Pop them in the oven for 25 minutes, or until the heads have become slightly charred.
- Let them cool slightly and serve.
3. Grilled broccolini
Cooking broccolini on the grill is both quick and easy.
This recipe incorporates chilli and cumin for extra flavour and a little kick. If you cannot handle the heat, go easy on the powder.
Prep: 5 mins | Cook: 10 mins | Serves: 3 | Difficulty rating: Easy
Ingredients:
- 6 oz broccolini, rinsed
- 3 garlic cloves, minced
- 1 lime, sliced
- 1 tbsp olive oil
- ½ tsp chilli powder
- ¼ tsp cumin powder
- Pinch of salt and pepper
Method:
- Heat the grill to a medium to high heat.
- In a bowl, mix the broccolini with the olive oil, chilli powder, cumin powder, garlic, and salt and pepper, making sure the vegetable is evenly coated.
- Place the broccolini onto a grilling plate and add the lime slices, placing them directly onto the broccolini.
- Grill for around 5-8 minutes, flipping the broccolini halfway through.
- Serve with the lime.
Last Updated: 5th February 2021
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Author: Bhupesh Panchal, Regulatory Affairs
Bhupesh started his career as a clinical toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products. After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019. In his spare time, Bhupesh likes to cycle and has been learning to speak Korean for several years. |
Sources:
1 https://www.mindfood.com/article/4-health-benefits-of-broccolini/
2 https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/
3 https://www.bupa.co.uk/health-information/nutrition-diet/fibre
