The methods of harvesting, preparing, and consuming broccoli leaves have recently garnered attention because of the word getting out about their nutritional value and remarkable taste.
Their previously scarce popularity was most likely sparked as a result of the trendy title “superfood” which has been attributed to them due to their high nutritional value relative to other vegetables.
This label seems to be ironic because the nutritional value of the broccoli plant’s foliage, which has been disregarded for quite some time, is astonishing.
Broccoli shares an ancestor with many other brassica vegetables. Did you know that broccoli is domesticated from the same original wild plant as kohlrabi, brussels sprouts, cabbage, and cauliflower? It is not surprising that one can consume broccoli leaves considering all of this background information.
Rise of the Foliage
Vegetable gardeners imagine the forthcoming frosted over months, as the heroes of autumn like, broccoli, carrots and several other vegetables are marked for harvest.
In compare to the hot blazing summer sun, cool months provide motivation for gardeners around the globe to wake up early as temperatures drop, encouraging them to wonder at the beauty of nature and be left in awe.
Before long, there will be garden-grown vegetables available in abundance to be incorporated into salads, soups, casseroles, and much more. As a vegetable gardener, nothing beats the excitement of the harvest.
The satisfaction that comes from picking, storing, and consuming homegrown vegetables is unparalleled. Are you, however, getting the best yield from your cool climate vegetable crops?
The most commonly known parts of broccoli are it’s flowering head and stalk, which are cooked or eaten raw across the globe. For a long time, broccoli leaves have taken the sidelines when it comes to vegetables due to the immense popularity of the flower.
Broccoli leaves indeed deserve attention as they not only are loaded with nutrients necessary for one’s body, but are recently gaining recognition as a superfood.
Why Broccoli Leaves?
If you have attempted growing broccoli in your garden, you are well aware of the painstakingly long and oftentimes unproductive wait for the coveted broccoli crown to be harvested. Each individual broccoli plant can only produce a significant head (or crown) once in its lifetime.
Do not underestimate the versatility of broccoli as there is much more to it than just the crowns. During the full spring (or full fall) wait period, secondary sprouts may grow in the axils of the broccoli plant. These small morsels are tasty and can be added to salads, wraps, or other fresh dishes, but are quite annoying to full broccoli head gardeners.
In spite of the fact that secondary broccoli sprouts are tasty and packed with nutrients, they lack the appeal of larger florets that gardeners adore. Much like their larger counterparts, secondary sprouts are also rare. While some do appear during peak growing season, they do not come close to matching the duration of the ‘no harvest’ growing period.
What compensates for the extended growing season is the foliage of the broccoli plant. The leaves of broccoli are estimated to cover one hundred percent of the daily requirement for vitamin C in a cup-sized serving.
Along with vitamin C, broccoli leaves provide substantial amounts of dietary fiber, various B vitamins, calcium, iron, beta carotene, and a wide array of other essential micronutrients. As expected from a super food, the health benefits of broccoli leaves are immense and include many essential vitamins and minerals.
The health benefits attributed to broccoli leaves include prevention of cancer and several ailments, maintenance of heart health, and many others. Broccoli leaves are rich in fiber, which is beneficial for digestion.
Broccoli leaves are also known to help the body detox, reduce inflammation, improve skin health, and combat macular degeneration and cataracts.
What makes broccoli leaves a superfood while broccoli and florets are not? This is because the powerful nutritional constituents found in leaves surpass those found in heads and florets. Broccoli leaves are a rich source of beta carotene, Vitamin A, and phytonutrients when compared to other parts of the plant.
How to Cut and Harvest Broccoli Leaves
Your initial harvest of broccoli leaves can coincide with your first main head harvest. This occurs when the broccoli crown is still compact and a few inches below the tallest leaves.
You can continue harvesting leaves until the broccoli begins to flower. If you wait too long the leaves develop a tougher texture and lose their flavor. Harvesting broccoli leaves early in the season encourages and stimulates new growth.
Harvest once a week the older, outermost leaves which have reached a length of four to six inches. Once the leaves are harvested, the head can also be picked. You can continue to pick leaves throughout the growing season.
Broccoli leaves, similar to many other greens that can be grown at home, are very productive cut and come again crops. They will continue to produce leaves for a long time after sturdy the plant has stopped producing.
How To Use Broccoli Leaves In The Kitchen
Broccoli leaves are similar to collard greens as they can be substituted by or combined with chard, cabbage, and kale. However, these leaves are distinct in flavor.
The flavor is reminiscent of broccoli and is somewhat bitter and earthy-sweet. With heating, the sweetness of broccoli leaves increases. Unlike most common greens, broccoli is not quick to wilting and does not cook down to a fraction of its original size when heat is applied.
Smaller and younger leaves of the broccoli plant are best for mixing into raw salads as they are more tender than the larger and mature leaves. Medium size leaves can be stuffed with vegetables and meat (like in cabbage rolls).
Mature and larger leaves are best used for braising, making soups, and stews as these dishes require longer cooking times and higher temperatures, making them more suited for the mature leaves.
The more mature leaves are tougher when uncooked, but tenderize after cooking. Cooking provides an opportunity for the larger leaves to absorb the flavors of accompanying vegetables, meats, oils, and spices.
While using the larger leaves, remove as much of the stem as possible before cooking, as they (like those of collards, chard, and other large greens) are too stringy to savor.
Despite the extensive benefits associated with broccoli leaves, it is quite surprising that they have not gained much traction in culinary circles. The most commonly accepted greens such as collard greens, kale, mustard greens, and even cabbage continue to dominate the fresh produce section, while broccoli is only regarded for its crown.
On the other hand, broccoli raab or rapini—vegetables closely related to broccoli that have gained popularity in recent years—is cultivated for its shoots and leaves. Furthermore, spigarello, an Italian broccoli variety, is grown specifically for its foliage and has gained some popularity.
Still, despite the culinary praise bestowed upon them, broccoli leaves are often discarded, composted, or ignored in recipes in favor of more traditional greens, even though they are considered superfoods.
The lost potential is notable too considering that a single broccoli plant is capable of producing only one substantial crown throughout its life, but can yield what seems to be an infinite supply of nutritious leaves if harvested weekly. Broccoli leaves are not the only greens neglected by culinary traditions, but their underappreciation is indeed unfortunate.
Other members of the brassica family like cauliflower, Brussels sprouts, and cabbage (which forms outer leaves distinct from the heads) also produce tasty and abundant nutrient-rich greens that, while perfectly edible, are outshone by the more popular parts of the plants.
In the garden, the space and water required by broccoli plants is extensive. They also use a great deal of fertilizer to thrive. Given the culinary appeal and health benefits of broccoli leaves, it’s a shame that broccoli plants are cultivated in large quantities for just the crowns while the superfood foliage is treated as waste.