Food waste is estimated to cost the Australian economy around $20 billion each year, with consumers throwing away around 3.1 million tonnes of edible food a year.  Broccoli is one of the most popular autumn vegetables but most of us are guilty of discarding the stalk in favour of the florets.

1. Stirfry

Peel the outer layer of skin from 2-3 broccoli stalks with a vegetable peeler and discard.  Slice stalks into thin rounds.  Stirfry in sesame oil for about 3 minutes, then add a peeled garlic clove and fry an additional 3 minutes.  Toss with 1 tbsp tamari and rice wine vinegar and salt to taste. Serve as a side dish.

2. Soup

Remove any tough skin and leaves from stalks and chop roughly.  Peel and roughly dice two large potatoes. Peel and dice 1 brown onion and 2 garlic cloves. In a saucepan, sauté the onion and garlic in olive oil and butter for 5 minutes until translucent. Add the chopped stalks and potato and cover with chicken stock. Bring to boil then simmer partially uncovered for 20 minutes, or until stalks and potato are tender.  Puree with an immersion blender and season to taste. Serve topped with crumbled blue cheese if desired.

3. Pesto

Peel and roughly chop a broccoli stalk and set aside.  Using a food processor, pulse 1 large handful of washed basil leaves, 1 clove peeled garlic, ½ cup chopped Romano cheese, ¼ cup cashews and ½ cup olive oil until smooth.  Gradually add stalk pieces, pulsing until combined.  Season to taste and serve tossed through pasta.


Don’t have time to make your own? Try Three Ryan’s Broccoli Rice for a healthy carb-free option that’s ready in just 3 minutes!

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Three Ryan's Broccoli

Three Ryan's Broccoli | Photo credit: Tristan McKenzie