Broccoli

How to select

When buying broccoli, select firm florets with a blue/green color and no odor. Broccoli can also be purchased frozen.

How to prepare

Broccoli is safe to eat raw but can be made more tender and flavorful by boiling it in water. Broccoli is also great steamed, sauteed, roasted, or even grilled.

How to store

Broccoli should be refrigerated and kept no longer than 5 days.

Peak season

Winter, spring

How to use

• Stuff in a sandwich, omelet, pita, or tortilla wrap.
• Top a hot baked potato, cold salad, or pizza.
• Combine in a stir-fry, soup, stew, casserole, or noodles.
• Eat raw with salsa, honey soy dipping sauce, or creamy bean dip.
• Mix into your favorite casserole.
• Eat raw with low-fat dip or hummus.
• Add broccoli to staples like macaroni & cheese.

Fun facts

• Americans eat an average of 4 lbs of broccoli a year.
• Broccoli has been around for more than 2,000 years and was first grown in Italy; it was once known as Italian asparagus.
• The son of Roman Emperor Tiberius loved broccoli so much that he refused to eat all other foods except broccoli à la apicius (a mixture of broccoli, cumin, coriander seeds, chopped onion, oil, and sun-made wine) for an entire month.
• The largest broccoli was grown in Palmer, Alaska and weighed 35 pounds. 
• Unharvested broccoli will sprout yellow flowers. 
• Broccoli was banned from Air Force One by George H. W. Bush. 

Nutrition facts and info

Broccoli is a good source of potassium, fiber, and vitamin C. Broccoli is low in fat and can decrease cancer risk when combined with other low-fat foods in the diet.

1 cup chopped broccoli = 31 calories, 6 g carbs, 2.4 g fiber, 2.6 g protein, 43 mg calcium, 19 mg magnesium, 60 mg phosphorus, 288 mg potassium, 81 mg vitamin C, 17 mg choline

Learn more

Growing broccoli in home gardens (UMN Extension)