From head to stem, broccoli is one versatile vegetable! The green veggie can be eaten raw or cooked, and is one of the healthiest vegetables you can incorporate into your diet. On this episode of In The Know: Zero Waste Kitchen, chef Adriana Urbina (@adrianaurbinap) fights food waste by keeping broccoli parts out of the compost with her recipes for vegan broccoli carrot stem slaw and broccoli floret tabbouleh.
Vegan Broccoli Carrot Stem Slaw (Serves 4)
3 cups of shredded or sliced raw broccoli stems
1 large carrot, cut into 2-inch juliennes
1/2 cup chopped cilantro (stems and leaves included)
Fresh mint, chopped
Zest of 1 lime
Vegan mayo (makes 1.5 cups)
* Make sure all ingredients are at room temperature
1/2 cup unsweetened soy milk
2 tsp apple cider vinegar, or lime juice or white vinegar
1/2 tsp garlic powder
1/2 tsp sea salt
1 tsp mustard
1 cup neutral oil (don’t use coconut oil)
Broccoli Floret Tabbouleh (Serves 4)
2.5 cups (600 grams) broccoli, roughly chopped
2 Lebanese cucumbers, thinly sliced
1 cup flat-leaf parsley leaves, chopped
1 cup mint leaves, chopped
1 cup mung bean sprouts
1/2 cup pepitas (pumpkin seeds), chopped
1/3 cup goat cheese
Apple Cider Dressing
1/3 cup apple cider vinegar
2 tbsp extra virgin olive oil
1 tbsp honey
Sea salt and cracked black pepper
Vegan Broccoli Carrot Stem Slaw
Create thin slices of the broccoli stems lengthwise using a mandoline, then cut your wide slices into small matchsticks. (If you don’t have a mandoline, you can use a sharp knife.)
Repeat this process for the carrot.
Place your broccoli stems and carrot matchsticks in a bowl with your chopped herbs and lime zest, and top with the mayo (recipe below).
Make sure all your ingredients are at the same temperature, preferably at room temperature.
Add the unsweetened soy milk, apple cider vinegar, garlic powder, sea salt and mustard into a jar and blend using an immersion blender.
Slowly add the oil while blending, keeping your immersion blender firmly pressed against the bottom of the jar for about 15 seconds while the mixture emulsifies. Slowly move the blender up and down to properly blend and incorporate all the ingredients until thick and fully combined.
Taste and adjust any ingredients if needed. Place in a sealed jar in the fridge. It will thicken up in the fridge even more.
Broccoli Floret Tabbouleh
Cut the bushy part of the broccoli into small florets.
Heat a large non-stick frying pan over high heat, add oil and the broccoli and cook, stirring, for 1-2 minutes, or until just cooked through. Set aside to cool completely.
In the meantime, chop your cucumbers. Then, place the broccoli, cucumber, parsley, mint, sprouts, pepitas, and goat cheese in a bowl and combine.
Make the apple cider dressing by placing the vinegar, oil, honey, salt and pepper in a small bowl and stir to combine.
Top your tabbouleh with the dressing and toss to combine.
The post From a flavor packed tabouleh to a delicious slaw salad, the broccoli is the star of the show appeared first on In The Know.
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