How to Use Up Broccoli Stems

Often hailed as a ‘superfood’, broccoli is packed with vitamins, minerals and antioxidants, and it tastes great with so many things. Use it as a fresh and tasty side for grilled meats, in stir fries and salads, or made into a warming and delicious soup. 

When most of us prepare broccoli, we tend to use only the tender florets, discarding the slightly tougher stem. But there’s just as much goodness in the stems as in the florets, and all they really need is a little more cooking. Using up the stems is great for reducing waste, plus you get way more broccoli for your money. So next time you’re cooking up some broccoli florets, wrap that stem in plastic wrap and save it for later, because we’ve got some tasty recipe ideas that will have you loving the stem just as much as the florets.

Nutrition and calories

Broccoli stems contain all the same nutrients as the florets, which makes them an extremely healthy food. Broccoli is what is known as a ‘nutrient dense’ food, which means that it packs a lot of vitamins and minerals into relatively few calories, so you can get everything your body needs without piling on the pounds.

A one cup (76g) serving of broccoli stem contains just 24 calories, but manages to pack in around three quarters of your daily requirement of vitamin K, along with approximately half of your daily requirement of vitamin C. It also provides a good source of fibre, folate, phosphorus, potassium and calcium, as well as various important antioxidants, and smaller amounts of vitamins A and E.

Benefits

Broccoli stems offer the same health benefits as the rest of the vegetable, and may be able to help you stay fit and healthy in several ways.

They can boost heart health

Eating broccoli can provide a boost to heart health in several different ways. It contains a good source of fiber, which is thought to help protect against heart disease, while studies suggest that eating broccoli regularly can lower ‘bad’ LDL cholesterol while raising ‘good’ HDL cholesterol, reducing the risk of high blood pressure, heart attacks and strokes.

They can reduce the risk of diabetes

Broccoli contains an antioxidant called sulforaphane, which may help lower blood sugar in patients with type 2 diabetes. It is also a good source of fibre, which is thought to have a similar effect.

They can boost brain health

Sulforaphane, along with another antioxidant called kaempferol that is also found in broccoli, may help to slow the effects of age-related mental decline and maintain healthy brain tissue. These effects have mainly been observed in animals, so more human research is needed, but there have been some studies to suggest that eating green vegetables can slow mental decline in older people.

They can help to fight inflammation

Broccoli contains several anti-inflammatory plant compounds, including kaempferol, which can help to protect your cells from inflammation. This in turn provides protection against several serious diseases that can be triggered by chronic inflammation, including heart disease, obesity, inflammatory bowel diseases, arthritis, Alzheimer’s and psoriasis.

They can help maintain healthy bones

Broccoli is particularly high in vitamin K, and is also a good source of calcium, both of which are important for maintaining strong, healthy bones. There is also some evidence to suggest that sulforaphane can help prevent osteoarthritis, but this research is still in the early stages.

How to use them

It can sometimes be difficult to know how to use broccoli stems, but really all they need is a little extra cooking. Cut them into smaller pieces or julienne them to make them cook more quickly, and you can cook them any way you would cook the florets. They can be steamed, stir-fried, roasted or grilled, added to crunchy salads and slaws, or blitzed in a food processor and added to soups, healthy smoothies, hummus or pesto. Shred them to make broccoli rice, or spiralise them to make broccoli noodles, both of which are great alternatives if you’re on a low-carb or paleo diet.

If you’re looking for ways to use up your broccoli stems, we’ve got you covered with these healthy and delicious recipe ideas.

Soup

Broccoli stalks are perfect for making into thick, satisfying soups. In fact, a soup is one recipe where you can use the stems and the florets together, because it won’t matter if some parts cook down a little more than the rest - it’s all getting liquefied anyway. 

Whether you include the florets or not, soup is a great way to use up those stalks, and this simple, tasty broccoli stalk soup recipe by Pamela Saltzman was created for just that purpose.

Roasted

Broccoli stems can actually be better for roasting than the florets, because everything cooks at roughly the same rate, and you don’t have to worry about burning those delicate buds. These roasted broccoli stalks from Healthy Recipes Blogs have an irresistibly buttery, creamy flavour that will have you wondering why you ever considered throwing them away.

Salad

Raw broccoli is even more nutritious than cooked broccoli, and when sliced very thinly, raw broccoli stalks can add fresh crunchy flavour to salads and slaws. We love this broccoli stem salad from With Food and Love, made with Parmesan shavings, plenty of black pepper and a vibrant lemon vinaigrette.

Chips

You can even turn your broccoli stalks into gourmet veggie chips. Simply slice them thinly and roast on a high heat for a deliciously crispy snack. These cheesy broccoli chips from Cheap Recipe Blog turn up the flavour with a dusting of garlic powder and some grated Parmesan.

Hummus

Broccoli tastes great in creamy dips, and you can easily blitz those stalks into something extra special. This broccoli stem hummus from The Whole Carrot is perfect for spreading on warm pitta, or for dipping your carrot sticks.

Slaw

Swap the cabbage for shredded broccoli stems for a crunchy homemade slaw at a fraction of the price. 

Raw

The simplest way to eat broccoli stems is raw, as a crudité for eating with your favourite dip. Peel your stalk to remove the tough outer layer, and cut it into thin slices, so it’s thin enough to bite through easily, with just a pleasant crunch. Serve with some carrot or cucumber sticks, and a dip of your choice.