Ellie Krieger: Sauteed sprouting broccoli recipe

A nourishing Italian-inspired dish from the nutritionist and cookbook author

Sauteed sprouting broccoli is a standard in Italian restaurants (Goran Kosanovic)

If you have been eyeing the bunches of sprouting broccoli at the local market but passing them by because you are unsure how to cook this vegetable, here is your official cue to pick some up and discover something powerfully delicious and healthy.

The accompanying recipe is like Sprouting Broccoli 101: a basic preparation all cooks should have in their back pockets to serve as a side for just about any Italian-style main, from pastas and pizzas to chicken piccata.

Sprouting broccoli is a more intensely flavourful, even more nutrient-packed cousin of regular broccoli. Despite its name and appearance, it’s not a type of broccoli but is more closely related genetically to turnip greens. Sprouting broccoli has a mustard-like bitterness that becomes a mouthwatering taste dimension once mellowed by blanching the vegetable briefly before sauteing it with garlic in olive oil. That’s all it takes to make this dish, which is an Italian restaurant standard and a staple in my home.

Although I typically avoid boiling vegetables in favour of steaming them – the more contact with water they have, the more water-soluble nutrients are lost – I make an exception for sprouting broccoli. Steaming doesn’t temper the bitterness quite enough for my taste. Just a minute in boiling water followed by a brief ice-water bath does the trick, and it is a step you can conveniently do several days in advance.

Interestingly, salting the water helps prevent nutrients from leaching out by creating a more even osmotic balance, but some salt will then be absorbed, so if you are watching sodium, cooking the sprouting broccoli in unsalted water is fine. Either way, I figure you get more nutrients from a deliciously tasty vegetable eaten with abandon than from one that's not. This recipe is definitely the former, and a classic for a reason.

Sauteed sprouting broccoli

Serves 4 to 6

The sprouting broccoli can be blanched, cooled, drained and refrigerated up to four days in advance.

2 tbsp sea salt, plus ½ tsp
1 large bunch sprouting broccoli (About 450g)
3 tbsp olive oil
1 large garlic clove, thinly sliced
Generous pinch chilli flakes

Bring a large pot of water to a boil over high heat. Add the 2 tablespoons of salt. Fill a large mixing bowl with cool water and ice cubes. Line a large plate with a few layers of paper towels. Trim off and discard about an inch from the ends of the sprouting broccoli stems, then add the vegetable to the boiling water. Once the water returns to a boil, cook for 1 minute, then use tongs to transfer the vegetable to the ice-water bath just long enough to cool it completely. Transfer the vegetable to the plate. Heat the oil in a large frying pan over medium heat. Once the oil shimmers, add the garlic and cook for about 30 seconds, stirring until it is just beginning to turn golden. Add the blanched sprouting broccoli, the remaining ½ teaspoon of salt and the chilli flakes; cook for 2 minutes, stirring frequently, until the vegetable is warmed through and tender. Serve warm.

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