5 Kid-Approved Ways To Cook Broccoli Before It Goes Out of Season

Broccoli is a vegetable that should be in your grocery basket. We tell you why and how you can include it in your meal plan.
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Broccoli or ‘hari gobi‘  is a cruciferous vegetable like cauliflower and cabbage. Most kids are not fond of it. But this is a vegetable which has become popular over the past few years. So while we all know that we should be eating this green vegetable, do you know the health benefits that come with it? Let me tell you why you should be making these as part of your meal plan.

Benefits Of Broccoli

  • It’s an excellent prebiotic for your gut health
  • High in fibre
  • Rich in Vitamin A, C & Potassium
  • High amounts of Omega-3 Fatty acids
  • Anti-inflammatory properties
  • Rich in calcium and Vitamin K – very important for bone health  

You can give broccoli to babies once they are 8-10 months.

I’ve put together 5 kid-friendly recipes for you that your family will love to eat- without any fuss!

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Pasta In Broccoli Sauce

Image Source: http://www.forkknifeswoon.com

Ingredients

  • 2 Tbsp Olive Oil
  • 1 small Onion, chopped
  • 3 Garlic Cloves, minced
  • 34cup chicken/Vegetable stock
  • 1 Broccoli, chopped
  • Salt & Pepper as per taste
  • 1 Tbsp Lemon Juice
  • 14 Cup Parmesan Cheese, grated
  • 1 Red Bell Pepper, cubed
  • Handful of Basil Leaves
  • 200g Pasta

Method

  • In a saucepan cook onion and garlic in olive oil over low heat until onions are soft. (Don’t brown them)
  • Add the stock and broccoli and bring to a boil.
  • Season with salt and pepper sparingly since the stock already has salt in it. You can always add more later.
  • Cover and boil gently for about 10 minutes, or until broccoli is very tender, stirring occasionally.
  • Take it off the heat and allow it to cool slightly.
  • Saute the cubed bell peppers in some oil separately & season.
  • Place broccoli in a food processor or blender with basil leaves, lemon juice and parmesan cheese. Pulse a few times until smooth.
  • Toss pasta, sauce & the bell pepper together. Adjust the seasoning as per your taste.

Note:

You can serve this with mashed potatoes or grilled tomatoes to make it more wholesome.

You can also add some cooked chicken/bacon bits to the pasta.

Broccoli Soup – Makes 2-3 Cups

Image Source: https://www.weightlossresources.co.uk

Ingredients

  • 1 Broccoli – florets only
  • 1/2 small Onion, chopped
  • 1-2 Cloves Garlic
  • 1 Cup Milk
  • Salt & Pepper
  • 1 Tbsp Butter
  • Water as per requirement
  • Optional – Oregano & Cheese

Method

  • Cut the broccoli and soak the florets in salt water for 10 minutes.
  • In a pan melt some butter. Add the chopped onions and the garlic cloves to it. Saute till they’re translucent.
  • Add the drained broccoli florets and saute for a few minutes.
  • Add a little water, salt & pepper to cook the broccoli. Let it simmer for 8-10 minutes till the broccoli softens.
  • Take it off the heat and allow it to cool.
  • Put the broccoli mixture in the blender and whiz till its smooth.
  • Return the broccoli puree to the pan and add the milk. 
  • Let it simmer for 8-10 minutes. If you think its too thick you can add some more water/ milk.
  • Stir it from time to time. Once you see its all come together you can stir in the oregano and cheese if you are using. Check the seasoning and your soup is ready.

Note: You can use almond milk/cashew milk if you are looking for a dairy-free option.

Garlic Sesame Broccoli

Image Source: https://www.bbc.com

Ingredients

  • 2 Broccoli heads – cut into florets 
  • 4-5 Garlic Cloves coarsely chop
  • 1 Tbsp sesame seeds – black and white toasted
  • Lemon Juice
  • 2 Tsp Sesame Oil
  • Salt
  • Red Chilli Flakes (optional)

Method

  • Steam./microwave the broccoli florets with some water and a generous pinch of salt for 3-4 minutes. I use the microwave and 4 minutes works perfectly.
  • Drain the florets once done and run them under cold water in order to retain the vibrant green.
  • In a wok, heat the sesame oil till burning point. Then reduce the heat and add the garlic. Don’t chop the garlic too fine otherwise it will burn very quickly. 
  • Add the broccoli florets and salt. Give it a good mix.
  • Let the broccoli cook for a few minutes. Don’t overcook it – it’s already been steamed and is tender.
  • Switch off the heat, add the lime juice and mix well.
  • Sprinkle the toasted sesame seeds and the chilli flakes.
  • Serve it as a side dish with pasta or grilled chicken or a simple egg fried rice.

Broccoli Cheese Muffins

Image Source: https://kidgredients.com.au

Ingredients

  • 1 Cup Milk
  • 1 Cup Flour
  • 1 Cup Whole Wheat Flour
  • 4 Tsp Baking Powder
  • 1 1/4 Cups Broccoli, cooked
  • 1 Cup Grated Cheddar
  • 1 ½  Tsp Dried Thyme
  • 2 Tbsps Olive Oil
  • 1 Egg, beaten

Optional

  • ½ Tsp Garlic Powder
  • ½ Tsp Onion Powder
  • ½ Tsp Paprika

Method

  • Preheat oven to 180° C.
  • Steam the broccoli for 7-8 minutes in a pan or in the microwave.
  • Once the broccoli is cooked, mash it up with the back of a fork.
  • Mix all the dry ingredients together – flour, baking powder, broccoli and cheese in a large bowl.
  • Now add the egg, oil, seasonings and milk. Don’t overmix. It will slightly thick.
  • Spoon the mixture into a greased muffin tray.
  • Put the muffins into mini muffin trays and bake for 20 minutes. Check after 20 minutes since each oven functions slightly differently.
  • Cool on a wire rack.
  • You can put them in the fridge in an airtight container for up to 3 days.

Ingredients

broccoli red pepper
  • 2 Eggs
  • 1 Tsp Salt
  • 2 Tortillas ( I use whole wheat)
  • 1/2 Cup Cheese – grated (Mix of cheddar or mozzarella is great)
  • 1/2 Red Bell Pepper diced
  • 1/2 cup Broccoli cut into tiny florets and steamed
  • 1/2 cup Tomatoes diced
  • 1 Tsp Oil
  • A pinch of pepper

Method

  • Whisk 2 eggs and salt in a bowl for 30 seconds until combined.
  • In a pan, saute the broccoli, red bell pepper and tomatoes for 4-5 minutes. Season with salt and pepper.
  • Once slightly cooled, add the sauteed vegetables to the eggs.
  • Grease the pan with 1 Tsp of oil over medium heat. Make sure to use a pan that is at least slightly larger than your tortilla. Pour in the whisked eggs, tilting the pan to spread it evenly across.
  • Pour in the whisked eggs, tilting the pan to spread it evenly.
  • Let the omelette cook for 30 seconds then gently use your spatula to go along the edges of the omelette, lifting them away from the pan to loosen.
  • Sprinkle 2 Tbsp of cheese on top of the omelette. Place one tortilla on top of the egg and cheese and flip it onto a plate
  • Slide the omelette, tortilla side-down back into the pan and sprinkle another 2 tbsp of cheese on top of the egg and place another tortilla on top to cover.
  • Continue to cook the quesadilla for 1 minute, pressing down lightly with a spatula to help melt the cheese.
  • Flip the quesadilla to cook the other side for an additional 30 seconds or until cheese melts and tortilla is golden.
  • Cut into wedges and serve.

Scroll down to shop for ingredients/equipment

Olive Oil

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Muffin Tray

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Parmesan Cheese

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