Garlic Fried Broccoli Stems

Food waste really bothers me. At home vegetables are an easy place to start reducing your food waste. We don’t very often see the less glamourous parts of veggies and meat being used. For example, most of us know how to use the florets on a broccoli but then throw away the stems. You can use the stems in Green Soup or you can us this recipe to make a delicious side dish.

Broccoli has fibre, protein and iron which are all essential for maintaining healthy blood flow, digestive system and muscles. It also has high levels of vitamins C and K1 which promote healthy skin and bones respectively.

Serves 2 Adults

1 broccoli stem and any leaves
1 tbsp olive oil
2 cloves of chopped garlic or 1 tsp garlic powder or 1 tbsp roasted garlic
1/2 tsp salt
1/2 a lemon

  • Remove any leaves from the broccoli stem and set aside. Slice the stem into thin discs (no thicker than a 2 pence piece).
  • Put the olive oil in a medium sized frying pan on a medium high heat. Once the pan is hot add the broccoli stems and cook for a couple of minutes before adding which garlic you’re using.
  • Sprinkle over the salt and squeeze over the juice from half a lemon and cook for another 4-6 minutes until the stems are tender. Add the leaves to the pan and toss to coat then turn the heat down to low and warm the leaves for a minute before serving.
  • *Roasted chilli sauce goes brilliantly with this too if you like it hot. Add a tsp at the end with the leaves and stir through.


Published by One Tough Cooker

I'm the writer at One Tough Cooker. My experience with post-natal depression has shaped my appreciation for the family cook. We make thousands of meals to feed our families' tummies, hearts and minds.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: