Battered broccoli stems: if you want a vegan, lactose-free, and gluten-free appetizer or starter that everyone will enjoy. The even simpler thing is that nothing goes to waste, not even the broccoli stems which are usually quite tough and are thrown away, or at most will go into the soup. Broccoli is a resource for all winter and can be found on the market from October. Broccoli is rich in vitamins C and A, has very few calories, and contains phosphorus and calcium. Nothing goes to waste with broccoli, even the stems, which can be tough, if cooked properly they can become delightful and enticing appetizers. This is actually an idea from Giulia, my daughter-in-law, who has a true passion for all vegetables and often experiments and tries things in the kitchen. On her advice, I tried it too and I must say they are delicious, nothing goes to waste in the kitchen! Thank you.
- Difficulty: Very Easy
- Cost: Very Economical
- Preparation time: 30 Minutes
- Portions: 4
- Cooking methods: Air Frying
- Cuisine: Italian
- Seasonality: Fall, Winter
- Energy 89.20 (Kcal)
- Carbohydrates 19.75 (g) of which sugars 0.83 (g)
- Proteins 2.90 (g)
- Fat 0.53 (g) of which saturated 0.06 (g)of which unsaturated 0.31 (g)
- Fibers 1.53 (g)
- Sodium 401.33 (mg)
Indicative values for a portion of 50 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2/3 cup sparkling water (sparkling)
- 1/3 cup rice flour
- 1/3 cup corn flour
- 1 tsp salt
- 1 pinch pepper
- 3.9 oz broccoli (stem)
- 1 baby broccoli
Tools
- Air Fryer
- Peeler
- Air Fryer Paper
- 3 Deep Plates
- Fork
- Cutting Board
- Knife
Steps
I cut the broccoli stem into thin sticks.
My batter is gluten-free and vegan. In a plate with cold sparkling water, I added rice flour, mixed, and gradually added the broccoli stems.
Then I coated them in corn flour, gently turning them multiple times to allow the flour to adhere well.
I did the same thing with some broccoli florets.
First, I passed them in the rice flour and cold water batter and then in the corn flour.
I placed the battered broccoli stems in the air fryer, using a sheet of parchment paper for air fryer as a base.
I cooked them for 20 minutes at 375°F.
And here they are ready and super crispy: the battered broccoli stems, vegan, lactose-free, and gluten-free.
Advice
I would also recommend my vegetable caponata with Incredibile Cocotte, also gluten-free, lactose-free, and vegan.
https://blog.giallozafferano.it/vaipinacucina/caponata-di-verdure-con-incredibile-cocotte/
https://blog.giallozafferano.it/vaipinacucina/caponata-di-verdure-con-incredibile-cocotte/
FAQ
Is it advisable to blanch broccoli stems first to prevent them from being tough?
No, it’s not necessary to blanch them first because they are in season and thus tender. For this reason, I always recommend cutting them thin.
