Purple Sprouting Broccoli

Description :

Purple sprouting broccoli is a vibrant, nutrient-packed vegetable with tender, deep purple florets and thin, crisp stems. Its flavour is more delicate and slightly sweeter than regular broccoli, with a subtle earthy taste. Often used in salads, stir-fries, or simply steamed, it offers a beautiful splash of colour and texture.

Health Benefits:

1. Low in Calories: Only about 40 calories per 1 cup (91g) serving, making it a great option for weight management.
2. Rich in Vitamins: High in vitamin C, supporting immune function and skin health, and vitamin K, which helps with bone health and blood clotting.
3. High in Fibre: Supports digestion and gut health, promoting regularity.
4. Antioxidants: Contains anthocyanins (giving it its purple colour), which have anti-inflammatory and antioxidant properties, helping to combat oxidative stress.
5. Supports Heart Health: The potassium and fibre content help manage blood pressure and support cardiovascular health.

Purple Sprouting Broccoli Nutritional Chart (per 1 cup cooked, 91g):

How to prepare your Purple Sprouting Broccoli:

Start by washing the florets thoroughly under cold water to remove any dirt. Trim the tough ends of the stems, but keep the tender parts. You can leave the stalks and florets whole or cut them into smaller pieces, depending on your preference. Purple sprouting broccoli can be steamed, boiled, sautéed, or roasted.

Here’s a simple and delicious Garlic and Lemon Sautéed Purple Sprouting Broccoli recipe:

Ingredients:

• 1 bunch purple sprouting broccoli, washed and trimmed
• 2 tbsp olive oil
• 2 garlic cloves, minced
• Zest and juice of 1 lemon
• Salt and pepper to taste
• 1 tbsp pine nuts (optional, for crunch)
• Fresh Parmesan (optional, for garnish)

Instructions:

1. Prepare the Broccoli: Trim and wash the purple sprouting broccoli. Cut into smaller pieces if desired.
2. Sauté the Garlic: In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1 minute, until fragrant but not browned.
3. Cook the Broccoli: Add the purple sprouting broccoli to the skillet and sauté for 4-5 minutes, stirring occasionally, until the broccoli is tender and slightly crispy at the edges.
4. Add Lemon and Seasoning: Add the lemon zest and juice to the pan, then season with salt and pepper. Toss everything together.
5. Garnish: Sprinkle with pine nuts and freshly grated Parmesan, if using.
6. Serve: Serve warm as a side dish or as a light main with some crusty bread.

This dish is quick, flavourful, and a perfect way to enjoy the vibrant taste of purple sprouting broccoli!