7 Delicious Vegan Broccoli Recipes For Your Kids
Are you looking for a way to enhance your favorite vegetable? Broccoli is packed with calcium, vitamin C, and many other vital nutrients, including protein, yet it is frequently served as a side dish, steamed.
However, there are a plethora of inventive ways to cook broccoli. This healthy vegetable can be mouthwatering with different cooking techniques and seasonings! Here are 9 fabulous vegan broccoli recipes for your kids.
Health Benefits Of Broccoli
The green vegetable broccoli resembles a tiny tree in specific ways. It is a member of the Brassica oleracea genus of plants.
It shares a strong relationship with cruciferous vegetables, a group of edible plants that includes kale, cauliflower, Brussels sprouts, and cabbage.
1. Improve Heart Health
According to a Nutrition Research study, eating steamed broccoli lowers the risk of cardiovascular disease by lowering the body's overall cholesterol levels. Another US study found that increasing vegetable consumption, especially of brassica vegetables like broccoli, may reduce the risk of heart disease.
2. Contains Cancer-Protective Compounds
Even though there aren't any “superfoods” that specifically prevent cancer and other risk factors unrelated to diet, there is evidence that eating a healthy diet can reduce cancer risk. One of the nutrients that broccoli needs is sulforaphane, a phytochemical that gives it a slightly bitter flavour.
Sulforaphane may help accelerate the detoxification of contaminants in the air, such as cigarette smoke, and may lessen the risk of developing some cancers.
More research suggests that broccoli has anti-cancer properties that reduce the risk of prostate cancer. Broccoli sprouts contain even more of these anti-cancer compounds. Broccoli seeds can easily be sprouted on your windowsill in the same manner as cress.
3. Good For Eye Health
Two carotenoids found in broccoli, lutein and zeaxanthin, have been linked in studies from 2003 and 2006 to a reduced risk of age-related eye diseases like cataracts and macular degeneration. Broccoli also contains beta-carotene, which the body transforms into vitamin A. Vitamin A deficiency has been linked to night blindness.
4. Support Hormonal Balance
Brassica crops like broccoli contain indole-3-carbinol (I3C), a plant chemical that acts as a plant estrogen and may help balance hormones by regulating estrogen levels. I3C has also demonstrated promise in reducing the risk of estrogen-induced breast and reproductive cancers in both men and women, though more research is needed in this area.
The estrogen metabolism appears to be impacted by broccoli and other brassica vegetables, possibly altering it to a more advantageous state.
5. Improve Immune System
Brassicas, like broccoli, high in sulfur, may help with gastrointestinal health and immune system vigor. This is because sulphur encourages glutathione synthesis, which is necessary for maintaining the integrity of the gut lining and fostering its repair. Throughout the body, glutathione functions as a potent antioxidant to shield cells from the harm caused by inflammation.
6. Control Blood Sugar
Consuming broccoli may help people with diabetes maintain better blood sugar control. Although the precise process is uncertain, it might be connected to the antioxidant content of broccoli.
In one human trial, type 2 diabetics who ate broccoli sprouts daily for a month experienced considerably reduced insulin resistance. Intriguingly, diabetic rats administered broccoli extract showed lower blood sugar levels and lessened pancreatic cell damage.
Additionally, an excellent source of fiber is broccoli. According to several studies, consuming more dietary fiber is linked to lower blood sugar and better diabetic control.
Vegan Broccoli Recipes
1. Vegan Bang Bang Broccoli
Broccoli panko-styled after Asian cuisine and expertly cooked with a creamy sweet and sour sauce.
Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Servings: 5
Ingredients For The Bang Bang Sauce
- Vegan mayo: ¼ cup
- Chili paste: 2 tablespoons
- Agave nectar: 1 tablespoon
Ingredients For The Batter
- Almond milk: 1 cup
- Apple cider vinegar: 1 teaspoon
- All-purpose flour: ¾ cup
- Cornstarch: ½ cup
- Salt: 1 teaspoon
- Hot sauce: 2 teaspoons
- Panko bread crumbs: 2 cups
- Broccoli: 1
- Oil for frying
- Chives or parsley for garnish (optional)
- To make the sauce, combine the agave, mayo, and chilli paste in a small bowl. Place aside.
- To make vegan buttermilk, prepare the batter and combine the apple cider vinegar with the almond milk in a small bowl. Mix flour, cornstarch, and salt in a medium-sized mixing bowl. Add the spicy sauce and almond milk combination to the dry ingredients, and whisk to blend.
- Place the panko in another bowl. You need around ½ to 1 inch of oil in the bottom of a large pan and broccoli cut into florets.
- Each broccoli floret should be fully coated after being dipped in the batter and then the panko. Add the broccoli to the heated oil after it is hot. Fry until golden and crispy, approximately a minute or two on each side. Serve right away after adding sauce.
2. Broccoli, Kale, Chilli & Hazelnut Pizza
Despite lacking cheese, this vegan pizza doesn't lack flavour at all. It is quite tasty and loaded with crunchy broccoli, hazelnuts, chilli, and crispy kale.
Prep time: 60 minutes | Cook time: 15 minutes | Total time: 1¼ hours | Servings: 2
- Whole wheat bread mix: 500 g
- Passata with garlic: 200 ml
- Red onion (peeled): 1
- Sun-dried tomatoes roughly chopped: 6
- Curly kale woody stalks: 75 g
- Purple sprouting broccoli: 6-8 stalks
- Red chilli finely sliced: 1
- Hazelnuts roughly chopped
- Dried oregano
- Black pepper
- Extra virgin olive oil
- Follow the directions on the bread mix's packaging to prepare it. Knead and allow to rise for about 45 minutes in a warm area.
- The toppings should be ready while the oven is preheated to 200°C. Put the pizza stone in the oven immediately if you're using one. (Confirm that your oven has a dedicated pizza setting; it makes a significant difference.)
- Divide the dough in half and spread it out on a floured surface. Knead each portion into a somewhat spherical ball, and then use a rolling pin to spread it out into a 30 cm circle.
- When the dough is finished and the oven is hot, remove the pizza stone from the oven (or gently oil a baking sheet), and top with half the passata. Onion, kale, broccoli, chilli, and hazelnuts, then season with oregano, black pepper, and olive oil. Continue with the second pizza.
- Bake for 8 to 10 minutes, or until the base is thoroughly cooked and the toppings begin to turn brown.
3. Vegan Broccoli Soup
Our go-to healthy comfort food meal is this creamy vegan broccoli soup. Don't forget the dill; it's vital to this soup's delicious, cheesy flavour.
Prep time: 15 minutes | Cook time: 35 minutes | Total time: 50 minutes | Servings: 4
- Extra-virgin olive oil: 2 tablespoons
- Yellow onion, diced: 1 small
- Chopped celery: ½ cup
- Chopped carrots: ⅓ cup
- Broccoli: 1 lb.
- Yukon gold potato: 1 small
- Garlic cloves: 4
- Vegetable broth: 4 cups
- Cubed bread: 3 cups
- Raw cashews: ½ cup
- Apple cider vinegar: 1½ teaspoons
- Dijon mustard: ½ teaspoons
- Fresh dill: ¼ cup
- Fresh lemon juice: 1 tablespoon
- Sea salt: ¾ teaspoon
- Freshly ground black pepper
- The oven should be set at 350°F, and two small baking sheets should be prepared with parchment paper. Over medium heat, warm the oil in a big saucepan or Dutch oven. Add the salt, pepper, onion, celery, carrots, and broccoli stems, and sauté for 10 minutes or until softened. When the potatoes are cooked, mix the broth and add the potatoes and garlic. Simmer for 20 minutes. Allow cooling a bit.
- One cup of broccoli florets should be set aside for roasting as a soup garnish. The remainder of the florets should be placed in a steamer basket and set over a pot with one inch of water. When the broccoli is tender, steam it for 5 minutes with the lid on after bringing the water to a simmer.
- In the interim, place the bread cubes and the saved broccoli florets on the baking sheets. Roast for 10 to 15 minutes until the bread is crispy and the broccoli is soft and lightly browned on the edges. Toss with a splash of olive oil and a sprinkling of salt.
- Add the cashews, apple cider vinegar, and mustard to the soup in the blender, and blend until smooth. Working in batches is OK. Add the dill, lemon juice, and steamed broccoli florets, and pulse until the broccoli is combined but still chunky.
- If the soup is too thick, add ½ cup of water to dilute it to the desired consistency. Serve the soup in bowls with the roasted broccoli and croutons on top after seasoning to taste.
4. Vegan Broccoli Tacos
Roasted broccoli, crisp cabbage, and an irresistible cilantro cream sauce fill these delectable vegan tacos. This is a delicious taco night vegetable option!
Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 6
- Broccoli: 3 heads
- Olive oil: 1 tablespoon
- Onion powder: ¼ teaspoon
- Garlic powder: ¼ teaspoon
- Salt: ¼ teaspoon
- Vegan mayonnaise: ¼ cup
- Water: 1 tablespoon
- Cilantro: ¼ cup
- Flour or corn tortillas: 6 small
- Shredded cabbage: ½ cup
- Turn the oven to 400°F. On a baking sheet, spread the broccoli and sprinkle with olive oil.
- Salt, garlic powder, and onion powder should be added. Stir to coat completely.
- Bake for a further 15 minutes, flip, and bake for an additional 5 minutes, or until the broccoli starts to brown.
- Vegan mayonnaise, lime juice, water, and cilantro should be combined in a small food processor or blender while the broccoli bakes.
- Until smooth, blend. Broccoli is added to each taco, followed by shredded cabbage and cilantro dressing.
5. Tofu And Broccoli Frittata
Plant-based broccoli frittata dish is ideal for breakfast, brunch, lunch, or dinner and is simple to prepare in advance.
Prep time: 10 minutes | Cook time: 35 minutes | Total time: 45 minutes | Servings: 4
- Olive oil: 1 tablespoon
- Yellow onion finely diced: ½ cup
- Garlic minced: 4 cloves
- Broccoli florets steamed: 1 pound
- Extra firm tofu pressed: 14 oz
- Unsweetened almond milk: ½ cup
- Parmesan cheese shredded: ¼ cup
- Fresh parsley chopped: 3 tablespoons
- Sea salt: 1 teaspoon
- Ground black pepper: ½ teaspoon
- Ground nutmeg: ½ teaspoon
- Dijon mustard: ½ teaspoon
- Red pepper flakes: ¼ teaspoon or to taste (optional)
- Set oven to 375°F. Add the olive oil to a large skillet set over medium-high heat. Add the yellow onion to the heated olive oil. Three minutes of sautéing or until softened. Add the chopped broccoli and garlic.
- Once the broccoli is heated thoroughly, continue to cook it while stirring constantly. Heat has been removed; set aside. Extra-firm tofu and unsweetened almond milk should be added to a high-speed blender or food processor. vegan Fresh parsley, ground nutmeg, sea salt, ground black pepper, parmesan cheese, and red pepper flakes with dijon mustard (if using).
- For roughly two minutes, blend or process until smooth consistency is achieved. The amount of time will vary based on the equipment and speed. Add the tofu mixture and broccoli mixture to a sizable mixing bowl. To blend, stir.
- Fill an 11″ baking pan with the entire mixture and oil it. Bake frittata for 35 minutes or until set.
6. Cheesy Broccoli Vegan Quiche
A readymade gluten-free and vegan pie crust makes it simple to make this Cheesy Broccoli Vegan Quiche. Take a bite of this quiche made with tofu on its own, or pair it with some fruit or a side salad. This vegan, egg-free quiche is ideal for brunch, breakfast, or lunch.
Prep time: 10 minutes | Cook time: 55 minutes | Total time: 65 minutes | Servings: 8
- Gluten-free, vegan frozen pie shell: 9-inch
- Olive oil: 1 tablespoon
- Broccoli florets: 2 heaping cups
- Chopped onion: ½ cup
- Silken tofu: 16 oz
- Plain, unsweetened soy milk: ½ cup
- Nutritional yeast: ½ cup
- Mustard powder: ¼ teaspoon
- Ground nutmeg: ¼ teaspoon
- Freshly ground black pepper: ¼ teaspoon
- Vegan cheddar-style shreds: 1 cup
- Kosher salt to taste
- Set the oven to 400°F. While heating up, take the pie crust out of the freezer and let it thaw. Place pie crust on a baking sheet and bake for 10 minutes after preheating the oven. Once finished, take the pie shell out of the oven and turn the heat down to 375°F.
- Heat olive oil in a non-stick pan over medium heat while the pie crust is prebaking in the oven. Add the onion, broccoli, and kosher salt to taste. Cook for about 5-7 minutes until the onion pieces are transparent and the broccoli is tender. Heat has been removed; set aside.
- In your food processor, combine the following ingredients: tofu, soy milk, nutritional yeast, mustard powder, nutmeg, freshly ground black pepper, and more kosher salt to taste. Until smooth, process on low, scraping down the edges as necessary.
- In a mixing bowl, combine the tofu mixture with the broccoli and onion mixture and the cheddar-style shreds. Mix the ingredients with a spoon or silicone spatula until they are thoroughly blended.
- Pour the combined mixture into the prepared pie crust and bake at 375°F for 40–55 minutes, or until the quiche is set. Before slicing and serving, let the baked goods cool for 10 to 15 minutes on the baking sheet. Now enjoy the meal with your kids.
7. Broccoli Gratin With Cranberries
Infused with flavour from sautéed onions, ginger, garlic, sundried tomatoes, and cranberries, this vegetarian and delectable broccoli gratin is a great lighter dish to serve for Thanksgiving and the holidays.
Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 6
- Olive oil: 2 tablespoons
- Onion: 1
- Garlic: 4 cloves
- Ginger: 1-inch
- Broccoli crowns chopped roughly: 3 cups
- Frozen cranberries: ½ cup
- Sundried tomatoes: ¼ cup
- Panko breadcrumbs: ¼ cup
- Salt and pepper to taste
- Peeling and chopping the onion, ginger, and garlic cloves. Preheat to 375°F.
- An oven-safe pan or skillet should be oiled before adding the onion. Over medium heat, sauté for 5 minutes while frequently stirring.
- For five minutes, add the ginger and garlic and continue to sauté.
- After adding the broccoli, add another 5 minutes of sautéing, stirring often. After that, thoroughly combine the sundried tomatoes and frozen cranberries.
- Add salt and pepper to taste. Place the breadcrumbs on top, then bake for 15 minutes.
- When the breadcrumbs are brown, remove the broccoli gratin from the oven and enjoy.
How To Store Broccoli
Keep your broccoli fresh by adhering to these crucial steps to get the most flavor and nutrients from it:
1. Create A Bouquet Of Broccoli
By placing it in a tiny vase or other cylindrical container filled with cold water, broccoli can be kept fresh. In a bowl or other container with a half-inch of water at the bottom, place your broccoli stems.
The broccoli stalks should peek out of the container slightly. The heads should be covered in plastic wrap and placed in the refrigerator. If the water is changed daily in the refrigerator, the broccoli will keep for a week.
2. Place Inside A Zip-Top Bag
To keep the raw broccoli fresh, loosely wrap the bunch of broccoli in a plastic bag to allow for air circulation. Make holes in the bag or open it to keep it from rotting. In the crisper drawer, broccoli can be kept for three to five days.
3. Wrap With a Wet Paper Towel
Before placing the broccoli florets in the refrigerator, spritz them with some water using a spray bottle. This resembles the store mister, which keeps producing crisp. Wrap the broccoli bunch loosely in a paper towel after spritzing.
Broccoli should only be blanched before freezing it for up to a year. For blanching, prepare a large pot of boiling water and a large bowl of ice water. Broccoli stalks can be used to make homemade vegetable broth, and the florets can be cut up and added to stir-fries and other dishes. With the broccoli pieces, boil the water for three minutes.
Blanched broccoli must be poured into a colander, completely drained, and then put in an ice bath. Stirring and let the florets soak for three minutes. On a baking sheet, they must be quickly frozen after being drained, towel-dried, and frozen. Then, divide the food into more compact, airtight bags or keep it in a big container.
A nutrient-rich vegetable like broccoli may benefit your health in several ways, including by lowering inflammation, regulating blood sugar better, boosting immunity, and enhancing heart health.
However, bear in mind that no one food can guarantee good health. One of the many nutritious foods that can support optimum health is broccoli.
You might find it easier to reach your health objectives if you include this nutrient-dense vegetable in your healthy, balanced diet.
I trust you enjoyed this article about the 7 Delicious Vegan Broccoli Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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