Mild, slightly nutty and pleasantly savoury: broccoli is the ‘treat’ among the brassicas and, what’s more, is packed full of valuable nutrients: alongside vitamins A, B and C, vitamin K stands out in particular for promoting bone health. Broccoli is at its best when enjoyed as part of a varied diet and a healthy lifestyle. Thanks to its high fibre content, broccoli is very filling. 100 grams contain 2.5 grams of carbohydrates, 3 grams of fibre, but only 34 kilocalories. This makes this tasty green vegetable ideal for a calorie-conscious diet. Broccoli retains its many health benefits best when gently steamed or blanched.
Recipe tip: Couscous salad with broccoli
Ingredients for 4 people
- 700 ml vegetable stock
- 300 g couscous
- 1 head of broccoli
- 1 cucumber
- 4 vine tomatoes
- 40 g fresh parsley
- 1 lemon
- 2 tbsp olive oil
- A pinch of salt
- A pinch of ground black pepper
- A pinch of sugar
- 4 tbsp plain cream cheese
Method
1. In a saucepan, prepare the vegetable stock if necessary and bring to the boil. In a bowl, pour 300 ml of vegetable stock over the couscous, cover and leave to stand for about 10 minutes. Wash the broccoli, remove the stalk, place the top part of the broccoli with the stalk end facing downwards into the simmering vegetable stock, cover and cook over a medium heat for about 10 minutes.
2. Wash the cucumber and dice it into small cubes. Wash the tomatoes, remove the stalks and dice them into small cubes as well.
3. Wash the parsley, shake off any excess water, remove the leaves from the stalks and chop them finely. Wash the lemon under hot water, grate about 2 tsp of zest, cut it in half and squeeze out the juice.
4. In a bowl, mix the cucumber, tomato, parsley, lemon zest, 2 tbsp lemon juice and 2 tbsp olive oil with the couscous, and season with salt,
Season to taste with pepper, sugar and lemon juice.
5. Remove the broccoli from the pan and cut it in half. Stir the cream cheese into the broccoli cooking water and season to taste. Arrange the couscous salad on plates, place the broccoli on top, pour the sauce over it and serve.
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Thomas Musch
Publisher
