Low-Waste Broccoli Stem Stir-Fry

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.

I’m not talking about the tender florets we’re used to adding to creamy salads, stir-fry and grain bowls. They’re great and all, but broccoli florets have already had plenty of time to shine.

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 wok.

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.

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Low-Waste Broccoli Stem Stir-Fry

Prep Time

10 mins

Cook Time

15 mins

Total Time

25 mins

 

Broccoli stems and florets are cooked with shallots, sliced almonds, and a simple homemade stir-fry sauce.

Course: dinner, lunch, side

Cuisine: Asian, low waste, vegetarian

Servings: 4 people

Author: Stephanie McKercher, RDN

Ingredients

Sauce:

• 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

Stir-fry:

• 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

Optional garnish:

• Green onions, sliced on a bias
• Crushed red pepper

Instructions

Prepare sauce:

1. Whisk together soy sauce, rice vinegar, sesame oil, honey, garlic, and ginger. Set aside.

Stir-fry:

1. Separate broccoli florets from the stems. Slice stems into thin medallions.
2. 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.
3. Stir in shallot, almonds, and half of the stir-fry sauce. Cook 3 minutes, or until shallot is tender.
4. Transfer broccoli mixture to serving dish. Pour remaining sauce on top, and garnish with green onions and crushed red pepper if desired.

Recipe Notes

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.

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