This Quick Recipe Made With Broccolini Is Winning Hearts
- Deepali Verma
Updated : October 02, 2022 10:10 IST
A 25-minute vegetarian dream meal has more than 10,000 reviews on @nytcooking — and for good reason
Both broccoli and broccolini are highly popular veggies that are renowned for their high nutritional value and versatility. The question is, which is healthier? This well-liked member of the family of vegetables known as brassicas, which also includes kale, cabbage, brussels sprouts, cauliflower, and pak choi, is an Italian native of the Calabria region. Due to this, it was formerly referred to as calabrese, but today it is known as broccoli, which comes from the Latin word "brachium," which means branch or arm.
While most people in developed nations already get enough vitamin C, broccoli has almost twice as much vitamin C than broccolini or tenderstem. However, the slightly increased amount of folate makes it especially beneficial for expecting mothers and those in the first 12 weeks of pregnancy, since it can help prevent neural tube problems. As intakes are low in about 25% of teenagers and women under 65, the slightly greater potassium and iron levels in broccoli provide a welcome boost.
A relatively recent addition to grocery shelves is broccolini. It is a mix between Chinese kale and broccoli that comes from Japan. You can consume the entire vegetable since, as the name implies, its stems are thin and soft (you can, of course, eat the thick, woody, broccoli stalk, but you need to slice it and cook it for longer).
Compared to broccoli, broccolini has a little bit more calcium, manganese, and phosphorus, which are all essential for healthy bones. But because it has roughly four times as much vitamin A as broccoli, it truly triumphs in this category. The addition of broccolini to the menu will assist to increase intake because about 10% of adolescent boys and men, 20% of women, and 14% of adolescent girls have very low intakes of vitamin A. Additionally, rather than discarding the stem, you can enjoy all of its benefits.
Here we present a 25-minute vegetarian dream meal that has more than 10,000 reviews on nytcooking — and for good reason
Sheet-Pan Baked Feta With Broccolini, Tomatoes and Lemon
1 bunch broccolini, ends trimmed, thick stalks split lengthwise, or broccoli, stalks trimmed and cut into bite-size pieces
1 pint grape tomatoes, halved (about 2 cups)
1 small red onion, peeled, quartered and cut into 2-inch wedges
1 lemon, ½ cut into thin rounds and the remaining ½ left intact, for serving
3 tbsp olive oil, plus more for serving
1 tsp ground cumin
½ tsp red-pepper flakes
Kosher salt and black pepper
2 (6- to 8-ounce) blocks feta, cut into 1-inch slices
Cooked rice noodles, for serving
½ cup fresh basil or cilantro leaves and fine stems, roughly chopped (optional)
With a rack placed in the lower third, preheat the oven to 400 degrees. Broccoli, tomatoes, onions, lemon slices, and olive oil should be mixed together and tossed on a sheet pan. Add salt and pepper to taste. Continue tossing until evenly covered. Add cumin and red pepper flakes. Slices of feta should be inserted between the vegetables. (If they fragment slightly, that's fine.)
The broccolini should be roasted for 15 to 20 minutes, stirring halfway through, but keeping the feta in its original spot, until the tips are browned, the stems are easily penetrated with a fork, and the tomato skins begin to blister and detach. Rice noodles are the perfect accompaniment. Serve with olive oil and lemon half for squeezing. If using, garnish with fresh herbs.