Active time: 15 minutes Total time: 20 minutes
Meet your new vegetable crush, purple sprouting broccoli. This heirloom cousin of broccoli looks like long-stemmed broccolini, but features vibrant purple stems, fluffy leaves and yellow flowers. Sweeter than regular broccoli, with a delicious crunch when seared in a screaming-hot pan, it’s popping up at farmers markets and grocery stores and is definitely worth a try.
RD tip: One serving of this recipe gives you 100% of your daily vitamin C, thanks to the broccolini. Vitamin C is great for your immune system, but it also works with protein to make collagen (the main component of skin, muscles and ligaments), so serve this recipe as a side to your favorite lean protein.
Wok-Seared Purple Broccoli With Creamy Sauce
- 1 teaspoon Dijon mustard
- 1 tablespoon apple cider vinegar or lemon juice
- 2 1/2 tablespoons olive oil, divided
- 1 pound (454g) purple sprouting broccoli or broccolini, cut into 2-inch (5cm) lengths
- 1/2 small (about 1 cup/142g) sweet onion, sliced
- 8–10 fresh sage leaves, roughly chopped
- 1/4 teaspoon salt
- Freshly ground black pepper
- 2 ounces (57g) soft goat cheese
In a small bowl, whisk together the mustard and vinegar. Gradually whisk in 1 1/2 tablespoons of olive oil and set aside.
Heat a large cast-iron skillet or wok over high heat until very hot. Add the remaining tablespoon of olive oil to the pan and swirl to coat. Add the broccoli, onions, sage, salt and pepper and sauté until the onions are tender and the broccoli turns bright green and charred in places, 3–6 minutes, depending on thickness of broccoli stems.
Transfer the vegetables to a serving bowl and toss with the dressing and goat cheese. Season with salt and pepper and serve warm.
Serves: 4 | Serving Size: 1.5 cups
Nutrition (per serving): Calories: 154; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 7mg; Sodium: 94mg; Carbohydrate: 9g; Dietary Fiber: 4g; Protein: 5g