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Broccoli Purée

2 Reviews
100% would make this recipe again

I found this way of preparing broccoli after betting with a friend that her kids would finally eat broccoli: try the recipe and you will understand who won the wager...

Preparation : 10 min Cooking : 5 min
70 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1 2/3 cup broccoli, cut into florets and diced stalks 200 g
1 tbsp margarine non-hydrogenated 14 g
salt [optional]
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the broccoli.

Method

  1. Prepare the broccoli: remove the stalks and set them aside for another use. Blanch the florets in a pot of salted boiling water 4-5 min until tender-crisp. Drain the broccoli, keeping some of the cooking water for the purée. Immediately plunge the broccoli into a bowl of cold water to stop cooking (this also helps keeping them green), then put it in a blender or food processor, adding just enough of the cooking water to dilute the purée (about ½ cup). Add salt and pepper. Set aside.
  2. Heat the margarine in a little saucepan over very low heat and cook a few minutes until it reaches a light hazelnut colour, taking care not to let it burn. Pour the hazelnut margarine over the broccoli purée, mix well, adjust the seasoning and serve.

Nutrition Facts Table

per 1 serving (70g)

Amount

% Daily Value

Calories

70

Fat

6 g

9 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

4 g

1 %

Fibre

1 g

6 %

Sugars

1 g

Protein

2 g

Vitamin A

19 %

Vitamin C

91 %

Calcium

3 %

Iron

3 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Magnesium, Manganese, Omega-3, Vitamin B6, Vitamin E
Good source of  :
Folacin, Vitamin A, Vitamin D
Excellent source of  :
Vitamin C, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Fats 1

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again
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