Broccoli Stem Stir-Fry is a low-waste recipe that utilizes both the stems and florets of the broccoli plant.
Cooking parts of vegetables I wouldn’t normally eat has become a new hobby, and my latest breakthrough came in the form of broccoli.
Today, friends, I want to talk about the stalks.
Specifically, I want to tell you that you’re going to want to slice ‘em up and give ‘em a quick stir-fry in the
Yep. Broccoli stems are legit. This recipe proves it.
Any good stir-fry starts with a hot wok. (A large skillet is also fine if you don’t own a wok.) Next, you need oil—I used grapeseed, but any neutral, higher-heat variety works.
Once the the oil is hot, add the broccoli stems and cook while you stir. (I like to use a wooden spoon or spatula to protect the wok from scratches.)
Broccoli stems take a bit longer to cook, so add them first so they get an extra few minutes to brown. Thinly-sliced shallot and almonds cook even faster, so add them once the florets are cooked, just before the very end.
The only other thing you need to make a solid stir-fry is a good sauce.
There are some decent pre-made sauce options out there, but it’s also so easy to make your own.
The 6-ingredient stir-fry sauce I used here is nothing more than a quick emulsion of soy sauce (use tamari or liquid aminos for gluten-free), rice vinegar, sesame oil, honey (maple also works), garlic, and ginger. Very easy!
Cook some rice (or any grain, really) and add your favorite protein (try tofu, edamame, scrambled eggs, fish, or shrimp), and you’ve got yourself a meal.
Make room for the broccoli stalks. It’s their time to shine.
- ¼ cup soy sauce or gluten-free tamari
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon honey or maple syrup for vegan
- 2 cloves garlic, minced (1 teaspoon)
- 2 teaspoons grated ginger
- 1 pound broccoli, florets and stems (5 ½ cups)
- 3 tablespoons grapeseed oil or cooking oil of choice
- 1 small shallot, sliced
- ¼ cup sliced almonds
- Green onions, sliced on a bias
- Crushed red pepper
- Whisk together soy sauce, rice vinegar, sesame oil, honey, garlic, and ginger. Set aside.
- Separate broccoli florets from the stems. Slice stems into thin medallions.
- Pour grapeseed oil into a preheated wok or skillet over medium-high heat. Stir in broccoli stems and cook, stirring often, 5 minutes, or until browned in places. (Add oil as needed throughout cooking to prevent broccoli from sticking to the pan.) Stir in broccoli florets and cook, stirring often, 4 minutes, or until they turn bright green and desired tenderness is reached.
- Stir in shallot, almonds, and half of the stir-fry sauce. Cook 3 minutes, or until shallot is tender.
- Transfer broccoli mixture to serving dish. Pour remaining sauce on top, and garnish with green onions and crushed red pepper if desired.
Serve with cooked brown rice and your favorite protein for a complete meal.
Vegan variation: use maple syrup instead of honey.
Gluten-free variation: use tamari instead of soy sauce.
Recipe may be prepped and cooked in advance. Store in an airtight container and refrigerate up to one week.