Easy Romanesco Broccoli Stew Questa ricetta è disponibile anche in italiano.
We are in the middle of the winter, the time of the year where the cold wet weather makes vegetables like broccoli and cabbages that much more special!
Hearty and warming these simple vegetables don’t need much work before they are turned into a comforting dish.
Yesterday me and Guy went to the local market and, as soon as I saw this beauty, I thought that I absolutely had to shoot one of my favourite recipes with romanesco broccoli for the blog.
This is a recipe that my family has been doing for ages.
The key word, as in most Italian dishes, is simplicity. Fewer ingredients allows those present to shine all the better.
In fact we don’t need too many ingredients for this recipe, especially because we want the gorgeous flavour of this cabbage to really stand out.
The only ingredients you will need are:
– Romanesco Broccoli
– Chopped Tomatoes
A touch of extra virgin olive oil (or simple vegetable broth if you’re oil free), salt and pepper to taste, and even a bit of chilli if you don’t mind the heat will complete this humble yet super delicious meal.
My mum and dad like it with a bit of vegan parmesan on top, that’s a good addition too, but I personally prefer it as it is.
Health Benefits of Romanesco
Romanesco, part of the cruciferous family, is rich in iron and folate, that help increase the production of red blood cells, fight off anemia and boost reproductive health, and zinc, which helps fight loss of taste sensation.
It also contains glucosinolates, which are sulfur and nitrogen containing compounds that naturally cleanses kidneys.
Thanks to its large amount of fiber, romanesco is also good for our gut health and weight loss.
100 grams of this vegetable contain 6 grams of carbs, 3 of proteins, 3.2 dietary fiber and they only provide as little as 31 calories!
Introducing this vegetable in our diet has shown numerous health benefits, including boosting digestive health, fighting infection, improving eye sight, circulation and heart health, and – last but not least – reducing cancer risk.
It seems, in fact, that romanesco helps slow tumor growth and fights off cancer, specifically bladder, breast, prostate, ovarian and colon cancer.
To many pros not to eat it, am I right?
When buying romanesco, make sure to pick one with a firm head, with no sign of decay. Keep also in mind that they tend to be quite heavy when fresh.
How to prepare Romanesco
As well as cauliflower or broccoli, we need to trim the end and cut into florets.
Every part of the romanesco is edible. If you’re only using the tips like we are going to do in this recipe, make sure not to throw away the remaining parts of the stem and the leaves. You can freeze them and add into soups, or broths!
We can steam, boil or roast the florets and use in curries, stews, minestroni or pastas.
Don’t be afraid to free up your creativity and enjoy this marvellous veg!
Easy Romanesco Broccoli Stew Recipe
1 Romanesco Broccoli
1 Large Onion
2 tbsp Chopped Tomatoes
1 tbsp Olive Oil (or Veg Broth)
1. Cut the romanesco broccoli into florets and wash.
2. Finely dice the onion, then sauté for around 5 minutes in olive oil or vegetable broth.
3. Add the romanesco florets and the chopped tomato. Season with salt and pepper to taste (you can also add some chili pepper if you’d like some heat).
4. Sauté on medium heat for the first 5 minutes, than lower the heat, add around 1/3 cup of water, cover with the lid and simmer for 10-15 minutes or until fork tender.
5. Serve hot as a side, or bulk with rice, quinoa and other veggies for a main meal. You can also grate some vegan parmesan on top for extra flavour.
You can store this easy romanesco broccoli stew in the fridge for a few days.
It is also good at room temperature or cold.
If you cannot find romanesco you can use cauliflower instead.