Save the Stems!

I’m launching a campaign in support of saving broccoli stems. These oft forgotten, oft discarded broccoli trunks always take a backseat to the more popular, aptly named “crowns” but I’m hear to tell you to Save the Stems!

There are so many great reasons why:

Broccoli stems are PACKED with nutrients. In fact, broccoli stems are as nutritious as the broccoli crown. One hundred grams of broccoli stems contain 28 calories, 2.98 grams of protein, 48 milligrams of calcium, .88 milligrams of iron, 25 milligrams of magnesium, 325 milligrams of potassium, 27 milligrams of sodium and 400 IU of vitamin A. BOO-YA for broccoli stems!

Stretch your budget. Do you use half an onion and throw it away? I think not!

This soup that I made today with broccoli stems, leeks, carrots, onions and olive oil might just seal the deal.

What was that? Did you say that your family would never eat the stem? Steam it, puree it, and then hide it in their favorite foods.

Broccoli Stem Soup featuring Carrots, Onions and Leeks

Stalks of 3 broccoli crowns, trimmed and sliced into 1″ pieces
2 leeks, rinsed well and sliced (white parts only)
1/4 – 1/2 chopped white or yellow onion
2 3/4 cups chicken stock
1 cup baby carrots
1 T. butter
1 cup olive oil
1 teaspoon of Za’atar
S+P to taste

Preheat oven to 425.  Melt 1 T. butter and 2 T. olive oil in a deep sauce pan.  Add leeks and onion and sauté until translucent. Add 1/4 cup chicken stock when butter/oil is absorbed.

In the meantime, toss roast carrots and broccoli stems with 2 T. olive oil and a dash of salt on a rimmed baking sheet. Roast 12 minutes until veggies are lightly charred.

Add roasted veggies to leek/onion mixture. Add 2.5 cups of chicken stock, 1/4 cup of olive oil, Za’atar and puree until smooth with an immersion hand blender. Alternatively, add all ingredients to a blender.  Add S+P to taste. Enjoy!

Charlee Van Wagenen