Discover the Power of Broccoli Leaves: A Nutritious Buddha Bowl Recipe

Introduction

Broccoli is a beloved vegetable, known for its rich nutritional profile and versatility in cooking. However, most people are unaware that the leaves of broccoli, often discarded or overlooked, are just as nutritious and delicious as the florets and stems. In this blog post, we’ll explore why you should be eating broccoli leaves, how to prepare them, and we’ll share a fantastic Broccoli Leaf Buddha Bowl recipe that’s bound to become your next go-to healthy meal.

Why Eat Broccoli Leaves?

Broccoli leaves are a nutritional powerhouse, packed with vitamins and minerals essential for your health. They are rich in:

Vitamins A, C, and K: Supporting vision, immune function, skin health, and blood clotting. Calcium: Promoting bone health and muscle function. Fiber: Aiding digestion and promoting a healthy gut. Antioxidants: Fighting oxidative stress and reducing inflammation.

Interestingly, broccoli leaves have a milder flavor compared to kale or collard greens, making them perfect for a variety of dishes, from salads and soups to stir-fries and, of course, Buddha bowls!

How to Prepare Broccoli Leaves

Preparing broccoli leaves is easy. You can use them both raw or cooked, depending on your preference. To prepare:

Rinse the leaves thoroughly to remove any dirt or residue. Trim the tough stems, especially if you prefer a more tender texture. Chop or tear the leaves into smaller pieces if using them in salads or roasting. For cooking, sautéing, steaming, or roasting broccoli leaves enhances their flavor while preserving nutrients.

Broccoli Leaf Buddha Bowl Recipe

Now, let’s put those nutritious broccoli leaves to good use with this mouth-watering Buddha bowl recipe!

Ingredients:

Base (Grains/Greens)

1 cup cooked quinoa (or brown rice)

1 cup mixed greens (spinach, kale, or arugula)

Roasted Vegetables

1 medium sweet potato, peeled and cubed

1 cup broccoli florets

1 cup broccoli leaves, roughly chopped

1 tbsp olive oil

Salt and pepper to taste

Protein

1 cup chickpeas, drained and rinsed (can be roasted for extra crunch)

Toppings

1 avocado, sliced

1/4 cup shredded carrots

2 tbsp pumpkin seeds or sunflower seeds

1 tbsp sesame seeds (optional)

Fresh herbs (cilantro, parsley, or mint) for garnish

Dressing

2 tbsp tahini

1 tbsp olive oil

1 tbsp lemon juice

1 tsp maple syrup or honey (optional)

1 clove garlic, minced

Salt and pepper to taste

Water to thin, if needed

Instructions:

Roast the Vegetables:

Preheat oven to 400°F (200°C).

Spread the sweet potatoes and broccoli florets on a baking sheet, drizzle with olive oil, and season with salt and pepper.

Roast for 20-25 minutes, stirring halfway through, until tender and slightly crispy.

In the last 5 minutes of roasting, toss the broccoli leaves with olive oil, salt, and pepper, then spread them on the baking sheet to roast until crispy (about 5 minutes).

Prepare the Quinoa:

Cook the quinoa according to package instructions. Let it cool slightly before serving.

Prepare the Dressing:

In a small bowl, whisk together tahini, olive oil, lemon juice, garlic, and maple syrup (if using).

Add water a little at a time to reach your desired consistency. Season with salt and pepper.

Assemble the Bowl:

Start with a base of quinoa and mixed greens.

Add roasted sweet potatoes, broccoli, broccoli leaves, and chickpeas.

Arrange sliced avocado, shredded carrots, and seeds on top.

Drizzle with tahini dressing and garnish with fresh herbs.

Serve and Enjoy!

Variations and Tips

Swap out quinoa for farro, wild rice, or cauliflower rice for a different texture and flavor. Add protein options like tofu, tempeh, or grilled chicken if desired. For extra flavor, sprinkle nutritional yeast or a dash of hot sauce over the bowl. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Final Thoughts

Eating broccoli leaves is a fantastic way to reduce food waste while boosting your nutrient intake. The Broccoli Leaf Buddha Bowl is a satisfying, well-balanced meal that you can easily customize to suit your taste preferences and dietary needs. Give it a try and discover how delicious broccoli leaves can truly be!