Broccoli seemed to have gained a reputation as a vegetable that you either love or hate, but surveys show a different story. Broccoli actually tops the UK’s list of favorite vegetables, and in the USA, broccoli consumption has tripled. So since it’s actually extremely popular, is broccoli low FODMAP?
It Depends
Some parts of broccoli are, and some aren’t.
Whole Broccoli
The Monash University tested whole broccoli, and found it to be low FODMAP in a serving size of one cup. FODMAP Friendly also tested whole broccoli, and their results show that it’s low FODMAP in a serving of 75 grams, which is slightly lower than the Monash serving size.
Broccoli Stalks
FODMAP Friendly don’t have any test results on broccoli stalks, but the Monash University have tested them. A full serving of one cup is high FODMAP because of the fructose content, but a half serve of half a cup is low FODMAP.
Broccoli Heads
According to the Monash University app, broccoli heads are low FODMAP. Their single serving size is one cup, or 90 grams.
Broccolini
Some people think of broccolini as baby broccoli, but this isn’t entirely accurate. It’s actually a hybrid between broccoli and the Chinese gai lon. It has small yellow flowers, which come from the gai lon parentage. It looks very similar to broccoli, but it has a sweeter flavor. It’s known as Tenderstem broccoli in the UK.
Whole broccolini has tested as high FODMAP in a single serving size of one cup, due to the fructose content. It is low FODMAP in a half serve of half a cup.
Broccolini Stalks
Broccolini stalks are thin, tender, and delicious. They have been tested as low FODMAP in a single serve of one cup.
Broccolini Heads
Broccolini heads are florets, but they are little looser than broccolini heads. One serve is a cup of only the heads, and this is high FODMAP. However a half serve of half a cup of broccolini heads is low FODMAP.
Cooking Broccoli And Broccolini
Broccoli and broccolini can be cooked in exactly the same way.
Blanch
Blanching broccoli, or broccolini, makes it really flavorful, and gives it a crisp/tender texture. You can blanch using boiling water or steam. Bring the water to the boil, and add the broccoli. Boil for around three minutes. Once cooked, take the broccoli out and put it in an ice bath. Take it out after around thirty seconds, drain, and serve.
Steam
Broccoli and broccolini can be steamed. You can steam it in the microwave. Simply place it on a microwave safe dish, cover with two to three tablespoons of water. Microwave it on high for three to four minutes. You can microwave again in one minute bursts if you need to. If you want you can steam using your cooktop. Fill a pot with water, and put a steam basket on top. Bring to the boil, and simmer. Put the broccoli in the steam basket, and cook for around five minutes or until tender.
Saute
Broccoli, and broccolini can be sauteed. Make sure that it is as dry as it possibly can be, before cooking in hot oil in a skillet. Add a pinch of oil, and toss to ensure all the vegetables are green and tender. Cook under tender.
Roast
When you roast broccoli, or broccolini, make sure you use a really hot oven. Dry the broccoli as much as possible, and toss with a little oil, and salt. Lay the broccoli in a single layer on a lined baking sheet, and roast for 20 to 25 minutes.
