Which food can substitute broccoli?

In this brief article, we will provide you with the answer to the question: “Which food can substitute broccoli?”, and talk about the health benefits of broccoli consumption.

Which food can substitute broccoli?

You can substitute broccoli for vegetables like cauliflower, Brussel sprouts, cabbage, kale, and even asparagus, for example. These options have similar nutritional values and applications compared to broccoli. This depends on the purpose and application:

Cauliflower

While cauliflower has a milder flavor and is less green, the appearance and texture are very similar. Nutritionally, they are fairly similar. Cauliflower may be a fantastic broccoli alternative if you are feeding someone who is allergic to green veggies.

Brussel Sprouts

Brussels sprouts are an excellent replacement for broccoli in recipes that call for roasting. The same goes for raw broccoli dishes — simply shave the sprouts as thinly as possible.

Brussels sprouts might be a bad option to include in soup or steamed meals since boiling them in liquid intensifies the unpleasant sulfurous flavors that make them so undesirable.

Kale

Kale can work incredibly well in all applications except broccoli ‘rice.’ All you have to do is adjust the cooking time accordingly.

Leafy Greens 

As with kale, cooked leafy greens such as spinach, collards, and chard can be used in place of broccoli as a side dish. However, it will not work with roast broccoli or broccoli ‘rice.’

Green beans 

Green beans are not as healthy as broccoli, but they may be substituted in place of broccoli in recipes other than broccoli ‘rice.’ 

Asparagus 

Another great green vegetable substitute for broccoli. Will work in raw, steamed, cooked, and roasted dishes. It also does not work with rice. 

Baby spinach leaves

This is a great option if you are short on time but still want to add some extra veggies to your dinner. A few handfuls of baby spinach leaves may work just as well as some broccoli and require no preparation.

What are the health benefits of broccoli consumption?

This vegetable, in addition to being low in calories (25 calories per 100 grams), has significant levels of sulforaphane, which are substances that may help prevent potentially malignant cellular alterations and have been linked to a decreased risk of myocardial infarction.

Broccoli is best consumed by steaming its leaves and stems for around 20 minutes to minimize vitamin C loss. It is also possible to eat it fresh in salads and drinks. Regular consumption of this vegetable aids in the improvement of the immune system and the relief of constipation.

Reduces cholesterol

Broccoli is high in soluble fiber, which binds to cholesterol in the gut and limits absorption, allowing it to pass via the feces and help manage its levels in the body.

Aids in the prevention of cardiovascular disease

Broccoli, in addition to decreasing cholesterol, strengthens blood vessels and so helps to maintain blood pressure under control. It also includes sulforaphane, an anti-inflammatory chemical that reduces blood vessel damage and the development of coronary artery disease.

Aids in the digestion

Broccoli is a fantastic method to keep the digestive process running smoothly since its high sulforaphane content regulates the number of bacteria in the stomach, such as Helicobacter pylori, avoiding the development of ulcers or gastritis.

Prevent constipation 

Broccoli fibers speed up intestinal transit and increase feces volume, which, when combined with enough water intake, promotes excrement departure.

Protects your eyes

Lutein is a carotenoid found in broccoli that may help protect the eyes against delayed macular degeneration and the formation of cataracts, both of which cause hazy vision, particularly in the elderly. The lutein content in broccoli ranges from 7.1 to 33 mcg per gram of vegetable weight.

Prevents joint issues

Broccoli is a vegetable with anti-inflammatory characteristics that help minimize joint inflammation, which helps postpone the development of joint issues like osteoarthritis.

Enhances the body’s defenses

Consuming broccoli on a daily basis helps to enhance the body’s defenses, improve the immune system, and protect the body against infections due to its high levels of vitamin C, glucosinolates, and selenium.

Prevents the development of cancer

Broccoli is high in sulforaphane, glucosinolates, and indole-3-carbinol, which function as antioxidants and assist to prevent the development of cancer, particularly stomach and bowel cancer. Furthermore, indole-3-carbinol reduces the quantity of estrogen in the blood, inhibiting the development of cancer cells whose proliferation is dependent on this hormone.

Click here to see some delicious recipes to incorporate this tasty and nutritious vegetable to your diet. 

Other FAQs about Broccoli that you may be interested in.

How to make instant pot broccoli?

How to know when broccoli is bad?

How do you know if broccoli is bad?

Conclusion

In this brief article, we will provide you with the answer to the question: “Which food can substitute broccoli?”, and talk about the health benefits of broccoli consumption.

References

“The Best Simple Broccoli Substitutes – Stonesoup.” Accessed March 9, 2022. https://thestonesoup.com/blog/broccoli-substitutes/.

Tua Saúde. “7 boas razões para comer brócolis.” Accessed March 9, 2022. https://www.tuasaude.com/7-boas-razoes-para-comer-brocolis/.

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.