Broccoli belongs to the family of vegetables known as brassicas, and is a rich source of vitamin A, B complex, C and K, and the minerals iron and phosphorus. Broccoli is best eaten steamed so to preserve its natural richness in phytonutrients and vitamins, and an enzyme called myrosinase which may have cancer-protecting properties.
Serves 4, takes 30 mins to prepare and cook
For this recipe, you will need:
- 2 large saucepans
- ovenproof dish
- spray cooking oil
250g penne pasta
350g broccoli florets
1 medium red onion, diced
400g tin of chopped tomatoes
2tbsp tomato puree
200g jar roasted peppers, roughly chopped
100g reduced fat feta cheese, crumbled
50g grated edam cheese
4tbsp chopped basil or parsley (or both!)
1. Heat the oven to 190c/170c fan/gas 5.
Cook the pasta according to the packet instructions, but in the final 3mins, add the broccoli
2. Spray a large pan with oil and stir fry the onion for around 4 or 5 mins until soft then add the tomatoes and tomato puree and heat until bubbling.
3. Stir in the peppers, pasta and broccoli florets
4. Transfer to a large ovenproof dish, top with feta and edam cheeses and bake for about 15mins or until golden on top. Garnish with any left over chopped hers and serve.
Seb is a writer and blogger of food and nutrition. He holds a bachelors and a masters degree in nutrition science, and has studied sports and exercise nutrition at postgraduate level. He specialises in plant-based nutrition and believes passionately that we can all live with a little less meat. He writes for www.veggieandspice.com and www.itsaboutnutrition.com