A new superfood has arrived in town. Although broccoli is a common green vegetable, did you know that the leaf itself is also edible and regarded as a superfood? Here’s an easy, simple, yet tasty recipe on how to prepare them.

 

Today, I’m going to share another simple, healthy, as well as a tasty recipe (which is “Broccoli Leaves”) for all vegan lovers. If you ask me, this tends to make the best side dish. Broccoli leaves are a simple, yet tasty and healthy recipe that is easy to follow and requires no special ingredients.

 

Try this really simple recipe of Broccoli leaves, and I’m sure you’ll love how delicious and flavorful it is. But, before you try this recipe, you definitely want to know the broccoli leaves and their nutritional benefits.

See, Jamaican Callaloo and Warm Kale Salad

Broccoli leaves

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Broccoli leaves!

Broccoli is widely acknowledged to be among the vegetables with the highest level of nutritional value and to be among the healthiest options available in the vegetable crisper. This cruciferous vegetable is loaded with antioxidants, minerals, fiber, and vitamins that nourish the body.

Although most people only eat the tree-shaped florets, you may be surprised to learn that the entire broccoli plant may be eaten. Perhaps you’ve heard that the stems of broccoli can also be eaten. That’s true! But so are the leaves.

Broccoli leaves are comparable to other dark, leafy greens, such as kale, chard, and spinach. They include high levels of the coveted vitamins C, E, A, and K, in addition to fiber, niacin, thiamine, iron, calcium, and potassium, just like the florets do. In addition, they contain more vital elements than broccoli florets, such as chlorophylls, carotenoids, manganese, and antioxidants.

It is true that florets have a higher concentration of beta-carotene than stalks do, but leaves have a much higher concentration than either. The stems are significantly higher in fiber and have a little sweet flavor than the florets. If you want to cook or eat the stems, you’ll need to remove the tough outer covering first. This may take an extra 30 seconds, but it’s well worth it!

The leaves, like the florets and stems, contain compounds like glucosinolates that are being studied for their potential anti-cancer effects.

Broccoli offers benefits that go beyond only being nutritive.

Otherwise, broccoli leaves’ health advantages are identical to those of broccoli florets (I’ll list them in detail at the end of this blog post), so they can be a nutritious addition to any meal.

The texture and appearance of broccoli leaves are similar to those of kale and collard greens, but they are often less bitter and softer. They have a flavor that is a little bit reminiscent of broccoli florets and is mild and earthy. As they cook, they also become sweeter.

washing broccoli leaves under tap

How To Make Broccoli Leaves?

For making this recipe, you’ll only need a few simple pantry ingredients:

  • Broccoli leaves: Recipe’s main ingredient. Look for bright green, and fresh leaves.
  • Olive oil: For this recipe, you can use any type of vegetable oil but I prefer olive oil because it is healthy.
  • Onion: Any onion, shallot, or green onion will work well.
  • Garlic: Garlic adds depth of flavor and gives this dish a lot of kick! You can use fresh or jarred garlic cloves here.
  • Red bell pepper: I love to add red bell pepper for a contrasting color, however, you can go for a multicolor look by using other colors.
  • Italian seasoning: I used Italian seasoning but you can use your favorite fresh or dried herbs.
  • Vegetable broth or vegan bouillon cube: The broth assists in steaming the broccoli leaves and adding a nice, rich taste.
  • Salt: If you want everything to taste great, season it with salt.
chopping broccoli leaves on wooden cutting board

It’s very easy to make broccoli greens! This is how it is done:

  1. Wash, dry, and chop broccoli leaves. Heat oil in a large saucepan or pot over medium-high heat.
  2. Add onion and cook until soft, about 3 minutes. Add garlic, red bell pepper, and Italian seasoning, and cook until fragrant.
  3. Add the vegetable broth or vegan bouillon cube plus the water and stir.
  4. Stir in the broccoli leaves until they wilt. Cover the saucepan and allow the broccoli to steam for 10-15 minutes until the broccoli leaves are tender.
sauteed veggies for broccoli leaves

Pairing Dishes Ideas

This simple side dish is appropriate for pairing with any meal.  Here are some pairing suggestions:

Leftover Storage Suggestions

  • Refrigerate: The leftover cooked Broccoli leaves can be kept in the fridge for 3-4 days in a sealed container.
  • Freeze: You can also freeze it for a few weeks. However, they will not be as delicious as when they are freshly made.
  • Reheat: Reheat it in the microwave as needed after thawing it in the refrigerator.

Chef’s Notes

  • Gather all the ingredients before you start making this dish to avoid any inconvenience.
  • For a flavorful and pleasing aroma, use freshly chopped garlic as opposed to garlic powder.
  • Adding fresh herbs is another option. While fragile herbs like mint, basil, or chives can be added after the dish has been taken off the heat, flavorful woody herbs like oregano or thyme can be added together with the onions.

Other Leafy Green Vegetables To Try:

Frequently Asked Questions

Can You Eat The Leaves Of A Broccoli Plant?

Yes! In fact, adding broccoli leaves to salads and other foods in the same way you would kale or spinach leaves is a terrific way to add flavor. There are countless options.

Are Broccoli Leaves Bitter?

The flavor and texture of broccoli leaves are mild, sweet, and crisp with a hint of bitterness. With time, they will grow more fibrous and bitter, therefore it is preferable to harvest them when they are young.

What Can You Do With Broccoli Leaves?

Similar to collard greens, kale, mustard greens, and swiss chard, broccoli leaves can be cooked. Consider incorporating them into salads, soups, sandwiches, or even a smoothie.

How Do You Prepare Broccoli Leaves To Eat?

Large leaves are ideal for broths, stews, and soups as they can withstand a long boil and absorb an abundance of flavor. They can even do a fast sear on the grill (Mist them with oil and season with salt and pepper). The same method used to make kale chips may be used to make broccoli leaf chips.

Can I Juice Broccoli Leaves?

Yes! The sweeter flavor and greater water content of broccoli leaves make them a better choice for juicing than kale.

Can You Freeze Fresh Broccoli Leaves?

Broccoli leaves can be easily harvested, cleaned, blanched, and frozen; after that, they are ready to use anytime you choose (and are already cooked).

Are Broccoli Leaves Poisonous?

The florets and the stalks are the two main parts of the broccoli plant. They both are safe to eat either raw or cooked.

How Do You Pick Broccoli Leaves?

It’s better to eat the tender young leaves before the crown opens, as the older ones become tough and tasteless. When the outermost leaves are 4 to 6 inches long, pick them. Avoid damaging the plant by plucking only a small number of leaves at a time.

What Are The Health Benefits Of Eating Broccoli?

Apart from its beautiful color and deliciousness, broccoli is quite healthy and provides various health benefits.

  • Improves cardiovascular health by lowering LDL cholesterol levels;
  • Helps prevent cataracts and age-related macular degeneration;
  • Dietary fiber in broccoli can aid in promoting regularity, preventing constipation, maintaining a healthy digestive system, and lowering the risk of developing cancer.
  • Broccoli also reduces the risk of diabetes
  • According to some scientists, cruciferous vegetables like broccoli can play a role in “green chemoprevention,” a practice in which people utilize the entire plant or its extracts to aid prevent cancer.
  • Broccoli, according to a 2014 study, may have anti-inflammatory properties. In lab studies, scientists discovered that sulforaphane in broccoli had an antioxidant impact that helped lower inflammation markers.
  • Broccoli is frequently recommended for weight loss. This is due to its low-calorie content and high water content. Broccoli is high in fibers that aid in weight loss. Fiber is the slowest-digesting carbohydrate and hence keeps you full for the longest period of time. It also helps with weight loss by reducing cravings.
broccoli leaves recipe in saucepan

Thanks for reading this blog post on the broccoli leaves recipe. I hope it has inspired you to try out a new dish. If you have any questions or suggestions, feel free to leave a comment below. And if you tried this recipe or any other from our site, please let us know how it turned out in the comments below! Thanks for visiting my Recipes, and I hope to see you again soon.

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Categories

Nutrition

(Per serving)
  • Energy: 139 kcal / 581 kJ
  • Fat: 2.5 g
  • Protein: 12.8 g
  • Carbs: 24.9 g

Cook Time

  • Preparation: 10 min
  • Cooking: 20 min
  • Ready in: 30 min
  • For: 4 Servings

Ingredients

Instructions

  1. Wash, dry, and chop broccoli leaves. Heat oil in a large saucepan or pot over medium-high heat.
  2. Add onion and cook until soft, about 3 minutes. Add garlic, red bell pepper, and Italian seasoning, and cook until fragrant.
  3. Add the vegetable broth or vegan bouillon cube plus the water and stir.
  4. Stir in the broccoli leaves until they wilt. Cover the saucepan and allow the broccoli to steam for 10-15 minutes until the broccoli leaves are tender.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.