Broccoli is a food rich in nutrients, vitamins and minerals that will help you improve the general functioning of your body. Although it may have a strong flavor for some people, with these rich and healthy broccoli recipes you can take advantage of all its nutritional benefits in a palatable way.
In this sense, consuming this plant will provide you with vitamins A, B, C and K, and minerals such as phosphorus, calcium, iron and potassium. In addition, thanks to its fibers it will help you eliminate toxins and improve your digestion, prevent constipation and stomach diseases. In the same way, it will improve your blood circulation, your immune system, the health of your skin and your eyes, and the growth of your hair . Learn about the best recipes with rich and healthy broccoli that will help you improve the functioning of your body!
Best recipes with rich and healthy broccoli
Mixed salad with broccoli
Ingredients
- 1 medium lettuce.
- 1 cup crumbled broccoli florets or wedges.
- ½ cup radish, sliced.
- 1 cup of cauliflower.
- 2 small onions, chopped
- 3-6 fresh mushrooms, sliced.
- 1 stalk of celery, diced.
- 1 cup of grated cheddar cheese.
- Juice of 1 lemon.
- 3 tablespoons of soy or sunflower oil.
- 2 drops of soy sauce.
- Salt, pepper and chopped parsley to taste.
Preparation of the mixed salad with broccoli
- In a bowl, mix the lemon juice, oil and soy sauce, and let it rest.
- In a bowl, salad bowl or large container, place the broccoli and cauliflower, crumbled or chopped into small pieces; sliced radish, onions and mushrooms; lettuce leaves; diced celery and grated cheddar cheese.
- Mix the salad ingredients until smooth and season with the salt, pepper and chopped parsley.
- Garnish with the mixture prepared with the lemon juice. You can accompany this recipe with rice or pasta .
Pasta with tuna and broccoli
Ingredients
- 200 grams of canned tuna previously drained.
- 3 cups of cooked elbow pasta or noodles.
- 1 cup of celery, chopped into small pieces.
- ¼ cup onion, minced.
- 2 cups broccoli florets or wedges.
- ¼ cup of onion, chopped into small pieces.
- ½ cup of vinaigrette (preferably Italian).
- 1 cup diced tomatoes.
- ½ cup of grated Parmesan cheese.
- 4 cups of fresh lettuce (preferably French).
- 1 tablespoon of basil or oregano.
Preparation of pasta with tuna and broccoli
- In a large bowl, mix the pasta with the tuna, onion and celery until smooth.
- Add the vinaigrette to the previous mixture and let it rest for several hours.
- Add the broccoli, tomatoes, lettuce, Parmesan cheese, and basil or oregano, and mix until smooth. You can add olive oil to pasta to improve its flavor .
Broccoli with garlic
Ingredients
- 3 cups of water with a pinch of salt.
- 1 kg of broccoli previously washed.
- 4 tablespoons of butter.
- 2 cloves of garlic
- ¼ cup of almonds, chopped into strips.
- Juice of 1 lemon.
- Salt and pepper to taste.
Preparation of broccoli with garlic
- In a pot, bring the water to a boil with the salt and add half of the lemon juice.
- When the water is boiling, add the broccoli and cover the pot to cook for 10 minutes.
- Remove the broccoli from the boiling water and in a colander, cool with cold water.
- Heat 1 tablespoon of butter in a pan and add the almonds until golden brown.
- In another skillet, add the rest of the butter; And when it's hot, add the broccoli and fry it for 5-6 minutes at medium heat.
- Add the garlic, almonds and the remaining lemon juice to the broccoli, and cook for 4 minutes at a medium temperature.
- Remove the ingredients from the pan, add them to a bowl and season with salt and pepper to taste. You can accompany this recipe with rice, pasta or bread .
Vegetable lasagna
Ingredients
- ½ cup diced or sliced carrots.
- 1 cup broccoli florets or wedges.
- ½ cup of sliced celery.
- 1 cup of cauliflower.
- 15 strips or sheets of pasta for lasagna.
- 3 ½ fresh tomato sauce.
- ½ cup of grated Parmesan cheese.
- 2 cups of grated white cheese.
- ½ cup of canned cream of mushroom soup.
- 2 butter spoons.
- 3 tablespoons of chopped parsley.
- Salt to taste.
Preparation of the vegetable lasagna
- Preheat the oven to 180 ° C.
- In a bowl with water and a little salt, let the vegetables rest for a few minutes and drain.
- Cook lasagna noodles according to package directions and drain.
- In a square or rectangular mold or baking dish, spread the butter and add a little of the tomato sauce until it forms a small layer.
- Add a layer of the lasagna pasta sheets to the sauce and add a small layer of the cream of mushrooms, the vegetables mixed evenly, a layer of tomato sauce and a little white cheese.
- Repeat the previous operation 2 to 3 more times and add the Parmesan cheese and small pieces of butter to the final layer of pasta for lasagna to brown.
- Bake for 30 minutes, let it rest and garnish with the parsley. It can be consumed as an accompaniment to salads .
Turkey gratin with vegetables
Ingredients
- ½ cup of butter.
- 1 kg of turkey breast.
- 1 cup broccoli wedges or florets.
- ¼ cup of carrot chopped into small pieces.
- 1 cup of cauliflower.
- ¼ cup of corn or corn kernels.
- 1 green bell pepper, chopped into strips or small pieces.
- 250 g of grated cheddar cheese.
- 1 ½ cup of golden sauce.
Preparation of the turkey gratin with broccoli
- Preheat the oven to 220 ° C.
- Chop the turkey breast into small pieces and cook it in a pan with the butter.
- Steam the broccoli, cauliflower, bell pepper, and carrots for at least 10 minutes.
- Place the turkey in the center of a pan and cover with the broccoli, cauliflower, bell pepper, carrots and corn.
- Add the golden sauce and grated cheddar cheese to the vegetables and meat, and cook in the oven until golden brown. You can consume it as a main dish accompanied by pasta, rice, bread, salads or toast .
Cheddar cheese and broccoli soup
Ingredients
- 4 cups broccoli wedges or florets.
- ¼ cup of wheat flour.
- 3 tablespoons of butter.
- 1 cup of milk.
- 4-6 cups of chicken broth.
- 1 cup of whipping cream or cream.
- 1 cup of cheddar cheese, grated into medium pieces.
- Salt and pepper to taste.
Making the broccoli cheddar soup
- Cook the broccoli over medium heat in a pan with the butter until it softens.
- Add the flour and cook for a few minutes.
- Gradually add the chicken broth and milk.
- Add the cream and cheese and cook until the latter melts.
- Add the salt and pepper to taste. You can add small pieces of bread, corn and lemon juice to improve its flavor .
Broccoli with cheese
Ingredients
- 2 cups of previously cooked broccoli wedges or florets.
- 1 ½ heavy cream or cream cheese.
- 1 cup of grated Parmesan cheese.
- 4 beaten eggs.
Preparing the broccoli with cheese
- Preheat the oven to 175 ° C.
- In a food processor or blender, mix the broccoli until it forms a thick mixture.
- Add the heavy cream and Parmesan cheese, and mix for 1 minute.
- Add the eggs and mix for 1 more minute.
- Butter a mold or baking dish and add the mixture.
- Cook in a double boiler in the oven for about 45 minutes.
- Remove from the oven, let it rest for a few minutes and serve as a side to other dishes or other recipes with rich and healthy broccoli .
conclusion
Broccoli is a food rich in nutrients, antioxidants, minerals and vitamins that promote the proper functioning of the body . In this sense, by including these recipes with rich and healthy broccoli in your diet, you can take advantage of its multiple nutritional properties.
However, it should not be consumed in excess to avoid allergies or other contraindications that this food can cause in some people . If consuming it constantly makes you feel bad, it is important that you go to the doctor and avoid including it in your meals.
