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    Home » Grateful Grazer

    Published: Jan 31, 2019 · Modified: Oct 7, 2020 by Stephanie McKercher, RDN · Leave a Comment

    Low-Waste Broccoli Stem Stir-Fry

    Jump to Recipe Print Recipe

    Broccoli Stem Stir-Fry is a low-waste recipe that utilizes both the stems and florets of the broccoli plant.

    Low waste broccoli stem stir-fry on white platter with plate of green onions and jar of crushed red pepper.

    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.

    Low waste broccoli stem stir fry on white platter with green onions and crushed red pepper in background.

    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.

    Low waste broccoli stem stir fry on white platter with ivory napkin.

    Low-Waste Broccoli Stem Stir-Fry

    Stephanie McKercher, RDN
    Broccoli stems and florets are cooked with shallots, sliced almonds, and a simple homemade stir-fry sauce.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course dinner, lunch, side
    Cuisine Asian, low waste, vegetarian
    Servings 4 people

    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:

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

    Stir-fry:

    • 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.

    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.
    Did you make this recipe?Tag @GratefulGrazer and #GratefulGrazer!

    Like this low-waste stir-fry recipe? Save it on Pinterest.

    Title reads, "low-waste broccoli stem stir-fry: vegetarian, vegan and gluten-free options, eco friendly. Image of broccoli stir-fry on white platter with green onions and crushed red pepper.
    « Black Lentil Collard Wraps with Almond Sauce
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    Hello! My name is Stephanie. I'm a registered dietitian, recipe developer, and cookbook author. Here on Grateful Grazer, you'll find easy, plant-forward recipes, vegetarian nutrition information, and approachable guides to meal planning and prep.

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