Hello! I’m Lindsay, an intern at the Harmony Garden. Just wanted to share a bit about one of my favorite crops at the garden-broccoli! Broccoli is a beautiful, tasty cold weather vegetable that is ready for eating in the spring and early summer. A member of the cabbage family, broccoli supplies its eaters with a wealth of health benefits including: vitamin C, calcium, antioxidants, fiber and folate. Broccoli consumption has increased over 940% over the last 25 years! And with good reason, it’s tasty eaten fresh, steamed, boiled, or roasted. It makes appearances in salads, stir frys, casseroles, burritos, omelets, and numerous other dishes. Unfortunately, broccoli season is coming to an end, here’s a tasty, easy recpie to enjoy the last of this veggie!
Mediterranean Roasted Broccoli & Tomatoes
4 servings, about 1 cup each
Active Time: 10 minutes
Total Time: 20 minutes
INGREDIENTS
- 12 ounces broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)
- 1 cup grape tomatoes
- 1 tablespoon extra-virgin olive oil
- 2 cloves garlic, minced
- 1/4 teaspoon salt
- 1/2 teaspoon freshly grated lemon zest
- 1 tablespoon lemon juice
- 10 pitted black olives, sliced
- 1 teaspoon dried oregano
- 2 teaspoons capers, rinsed (optional)
PREPARATION
- Preheat oven to 450°F.
- Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.
- Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.
NUTRITION
Per serving: 76 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 3 g protein; 3 g fiber; 264 mg sodium; 328 mg potassium.
Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (50% dv), Folate (15% dv).
close up of broccoli
broccoli in the garden
yum!
