Description :
Romanesco is a striking, lime-green vegetable with a unique, fractal-like appearance. Resembling a cross between broccoli and cauliflower, it has a delicate, mild, and slightly nutty flavour. The tightly packed, spiral florets make it visually appealing, often used in salads, stir-fries, or roasted dishes.
Health Benefits from eating Romanesco:
- Low in Calories: Only about 25 calories per 1/2 cup (78g) serving, making it great for weight management.
- Rich in Vitamins: High in vitamin C, supporting immune function, and vitamin K, essential for bone health.
- High in Fibre: Promotes digestion, supports gut health, and helps regulate blood sugar.
- Antioxidants: Contains powerful antioxidants like carotenoids and flavonoids, which protect against oxidative stress and inflammation.
- Supports Heart Health: The fibre, potassium, and antioxidants support cardiovascular health.
Romanesco Nutritional Chart (per 1/2 cup cooked, 78g):
| Nutrient | Amount |
|---|---|
| Calories | 25 |
| Carbohydrates | 5.3g |
| Fibre | 2.4g |
| Protein | 2g |
| Fat | 0.2g |
| Vitamin C | 38% of DV |
| Vitamin K | 17% of DV |
| Potassium | 230mg |
How to prepare your Romanesco :
Start by washing it thoroughly under cold water to remove any dirt. Cut off the stem and break the florets into smaller, bite-sized pieces. You can cook it in various ways: steam, roast, or sauté. For roasting, toss the florets with olive oil, salt, and pepper, then bake at 400°F (200°C) for 20-25 minutes. Romanesco can also be eaten raw in salads for a crunchy, nutritious addition!
Here’s a delicious Roasted Romanesco with Garlic and Lemon recipe:
Ingredients:
- 1 medium head of Romanesco, cut into florets
- 2 tbsp olive oil
- 3 garlic cloves, minced
- Salt and pepper to taste
- Zest and juice of 1 lemon
- 1/4 tsp red pepper flakes (optional)
- Fresh parsley, chopped (for garnish)
Instructions:
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Romanesco: Wash and cut the into bite-sized florets.
- Toss with Seasonings: In a large bowl, toss the florets with olive oil, minced garlic, salt, pepper, and red pepper flakes (if using).
- Roast: Spread the seasoned Romanesco in a single layer on a baking sheet. Roast for 20-25 minutes, or until tender and lightly browned, tossing halfway through.
- Finish with Lemon: Remove from the oven and drizzle with fresh lemon juice and zest.
- Garnish: Sprinkle with fresh chopped parsley for added flavour and colour.
- Serve: Serve as a side dish or a light main course!
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