Recipes · American · Appetizers
Broccoli boliled
One serving has 141 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin C (178%), vitamin K (172%), folate (24%), vitamin E (22%) and pyridoxine (20%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (661 g)
- Difficulty: Easy
- Diets: Gluten-free, Low-FODMAP, Dairy-free, Vegan, Kosher, Halal
Ingredients
- 150 g Broccoli, raw
- 500 g Water, tap
- 1 g Salt, table
- 10 g Olive oil
Method
- Prepare the Broccoli: Wash the broccoli thoroughly under running water. Cut it into florets and trim the stems into smaller pieces for even cooking.
- Boil Water: In a pot, bring 500 ml of water to a boil. Add 2 g of salt to the water for seasoning.
- Cook the Broccoli: Once the water is boiling, add the broccoli florets. Cook for 4-5 minutes until the broccoli is bright green and tender but still crisp.
- Drain: Carefully drain the broccoli using a colander to remove excess water.
- Season and Serve: If desired, drizzle with 10 ml of olive oil and toss gently to combine. Serve warm as a side dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 141 kcal | 7% |
| Carbohydrates | 10 g | |
| Water | 633 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 4.2 g | 9% |
| Tryptophan | 0.05 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.12 g | |
| Leucine | 0.19 g | |
| Lysine | 0.2 g | |
| Methionine | 0.06 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.18 g | |
| Tyrosine | 0.08 g | |
| Valine | 0.19 g | |
| Histidine | 0.09 g | |
| Fat | 10.6 g | |
| Monounsaturated | 6.9 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.96 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 85.8 mg | 9% |
| Copper | 0.12 mg | 13% |
| Iron | 1.1 mg | 6% |
| Magnesium | 36.5 mg | 12% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 99 mg | 14% |
| Potassium | 474 mg | 10% |
| Selenium | 3.8 µg | 7% |
| Sodium | 457 mg | |
| Zinc | 0.67 mg | 8% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 0.96 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 94.5 µg | 24% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 28.1 mg | 7% |
| Vitamin A | 46.5 µg | 7% |
| Vitamin C | 134 mg | 178% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 155 µg | 172% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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