VEGAN COOKING TIPS: IDEAS FOR BROCCOLI
By Chef Nancy Berkoff
This generally bright green veggie and its friends, whose name comes from the Latin word "to branch," is packed with vitamin C and potassium, with a fair amount of folic acid, iron, and vitamin A as well. Prepared correctly, members of the broccoli brigade are crunchy and flavorful.
Broccoli can be green, purple, or white, and its flowers white or yellow, with firm stalks and tightly packed florets. Broccoflower, a cross between broccoli and cauliflower, looks like a pastel, green-hued cauliflower. Broccoli rabe (also called Italian broccoli) has thin green stems that are more tender than broccoli, with soft, velvety leaves and small florets. Broccolini is a cross between Swiss chard and Asian broccoli. Although not related, you prepare broccolini as you would asparagus: steam it or microwave it quickly, toss with a small amount of oil (optional) and herbs, and serve. Broccolini can also be grilled or sautéed.
The broccoli you are likely familiar with resembles miniature, bright green trees. Look for the thinner stalks with no flowers. Thick stalks and flowers indicate a certain amount of toughness. Cook broccoli quickly, as it is a cabbage, given to strong flavors if exposed to heat for too long. The stalks can be peeled and used in stir-fries, steamed, salads, and even coleslaw instead of the "cole" (cabbage).
Broccoflower is prepared like cauliflower. When selecting broccoflower, look for lightly colored heads with no signs of mold. To cook broccoflower, slice or break off the florets, wash them, and then steam or microwave quickly. Broccoflower appreciates a spicy curry sauce. Or serve broccoflower florets uncooked with hummus or salsa dip.
Broccoli rabe is slightly bitter and tangy, and very popular in Mediterranean cuisine. The stalks are milder than the leaves, so look for specimens having more stalk than leaf. A bit of floret is okay, but a lot of flowering means the rabe is older and will be tougher. Steam or microwave broccoli rabe, or quickly sauté or stir-fry. Serve it tossed with lemon, black pepper, or a mild creamy sauce. You can add broccoli rabe to pasta or potatoes, as well as combine it with mild vegetables, such as tomatoes or carrots. If you have leftover cooked broccoli or broccoli rabe, you can purée it in a blender or food processor, allow to cool, and stir into salad dressings, hummus, or even vegan mayonnaise.
To make a fast and creamy broccoli soup, combine chopped onions with a spray of vegetable oil in a 3-quart microwave-safe bowl and microwave on High until onion is tender. Add about four cups of fresh, chopped broccoli, using the full spear (stalk and florets), enough vegetable stock or water to fill the bowl about half way, ground pepper, and dried parsley to taste and stir to combine. Cover with a lid and microwave on High for 20 minutes or until broccoli is very tender. Remove and set aside. Allow to cool for about five minutes. Stir in about 2 cups of silken tofu and nutritional yeast, to taste, microwave on High for 2 minutes. If you would like a smooth texture, process in a blender or food processor until smooth and reheat. If you dont care to use the microwave, this soup can be prepared on the stovetop as well.
