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Stop throwing out your broccoli stems! Sure, the florets are pretty, but the stems are just as and tasty, but don’t neglect the rest. We love to use sliced or shaved broccoli stems in place of lettuce for a hearty salad.
A day or two before or after, enjoy the florets. This recipe needs only the stalks.
> There are additional uses for the stems below.
> Also below: the difference in nutrition between the florets and the stems.
> The history of broccoli.
> The history of broccolini.
> The difference between broccoli, broccolini, and broccoli rabe.
National Broccoli Day is March 22nd. (Some call it National We Love Broccoli Day.) We offer you a recipe for the part of the stalk people tend to like least: the stem.
Why it isn’t as beloved as the florets, we don’t know. Perhaps it’s because older heads can develop tough, fibrous skins. There are easy solutions to that, though:
Choose heads with smaller (younger) stems.
Peel thicker stems with a a vegetable peeler or paring knife to remove the fibrous outer layer. Peel until you reach the tender, pale green layer.
Slice thinly. Cutting the stems into thin coins (circles) or matchsticks (julienne) helps to break down the fibers and can be used in raw salads, slaws, or stir-fries.
Cook longer—a little longer often softens the fibers without creating mushy broccoli.
Use a crosshatch or smash method. Lightly scoring the stem with a knife or smashing it (like a cucumber) before cooking can help break down fibers.
RECIPE: BROCCOLI STEM SALAD
Thanks to Farm To People for this recipe.
Prep time is 20 minutes.
Ingredients
2 broccoli heads, stalks only, florets removed for another time
½ cup mint leaves (substitute basil)
½ garlic clove, crushed
½ lemon, juiced
4 tablespoons extra virgin olive oil
Pinch of red chile flakes
Sea salt and freshly-ground pepper to taste
Preparation
1. PEEL the stems as necessary. If the broccoli is young and tender, you don’t need to peel the stems. For more mature broccoli, it’s a good idea to peel them as the skin can be a bit woody and tough.
2. SHAVE the stems into paper-thin slices using a mandolin. If you don’t have a mandolin, use a sharp chef’s knife to cut slices as thinly as you can get them.
3. MAKE the dressing. Mix together the garlic, lemon juice, olive oil, and chili flakes. Season with sea salt and pepper, to taste. Toss shaved broccoli stems and herbs with enough dressing to coat and serve.
MORE USES FOR BROCCOLI STEMS
Casseroles
Dice: cut into small dice for garnish or mix into grains
Chips
Curries and vegetable stews
Frittata, omelet, quiche
Garnish (cut into small die
Pesto
Pickles (it’s very easy)
Pot pie
Sautés and stir-fries
Slaws and salads
Soup
STEMS VS. FLORETS: WHICH ARE MORE NUTRITIOUS?
Both are nutritious, with slight differences: The florets are richer in vitamins and antioxidants, while the stems provide more fiber and potassium, with fewer calories to boot.
[6] Chart created by Chat GPT, 2025-03-22.
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[1] Close up on the recipe below (photos #1 and #2 © Farm To People).
[2] This may have been the photo stylist’s idea, but if you have leftover herbs, why not scatter them on the tabletop?
[3] Broccoli stems have quite a few uses. See them below (photo © According To Elle).
[4] A beautiful head of broccoli ready to be enjoyed (photo © Good Eggs).
[5] So why slice off the florets and toss the rest? See ways to use them below (photo © Hello Fresh).
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