Broccoli Recipe

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  • 1 (1 3/4-lb) bunch broccoli


  1. Cut broccoli stalk into 1-inch pieces; separate head into small florets. Place stalk and florets in a vegetable steamer. Steam, covered, 14 minutes or until very tender. Remove broccoli from steamer, reserving cooking liquid.
  2. Place broccoli in a food processor; process until smooth, adding cooking liquid, 1 tablespoon at a time, to reach desired consistency. Strain using a sieve or food mill, if needed; discard solids.
  3. Maintaining Nutrients
  4. You may notice that most of the purees call for steaming rather than boiling. That's because the less water the vegetable or fruit comes in contact with, the more vitamins and minerals the food retains. Some nutrients still leach into the water when you steam, which is why we recommend saving and using the cooking liquid to help smooth and thin your purees.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 154.19 Kcal (646 kJ)
Calories from fat 0 Kcal
% Daily Value*
Total Fat 0g 0%
Sodium 149.66mg 6%
Potassium 1433.06mg 30%
Total Carbs 31.75g 11%
Sugars 9.07g 36%
Dietary Fiber 13.61g 54%
Protein 13.61g 27%
Vitamin C 403.6mg 673%
Iron 4.5mg 25%
Calcium 213.1mg 21%
Amount Per 100 g
Calories 34 Kcal (142 kJ)
Calories from fat 0 Kcal
% Daily Value*
Total Fat 0g 0%
Sodium 33mg 6%
Potassium 316mg 30%
Total Carbs 7g 11%
Sugars 2g 36%
Dietary Fiber 3g 54%
Protein 3g 27%
Vitamin C 89mg 673%
Iron 1mg 25%
Calcium 47mg 21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.3
  • 4

Good Points

  • low calorie,
  • fat free,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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