Broccoli: Equivalents, Measurements, and Substitutions

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Updated on 07/6/19

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Chopped broccoli on a cutting board — Paul Williams / Getty Images

Broccoli is a type of green vegetable belonging to the cabbage family. This plant has cross-shaped stems that appear like mini trees and has been cultivated in Italy and the Mediterranean since the sixth century B.C.

Broccoli has many nutritional health benefits including a large amount of vitamin C, calcium, and anti-cancer properties due to its vitamin A elements. Broccoli is also known to reduce cholesterol, allergies, and inflammation as well as help the body detoxify, maintain healthy skin, and protect eye health. California provides most of the broccoli in the United States, and the USDA states that the United States is the third largest producer worldwide, consuming an average of over four pounds per year individually.

Eating and Storing Broccoli

Broccoli can be eaten raw or cooked and is often considered a superfood. When eaten raw, broccoli provides a large amount of sulforaphane which helps to detoxify the body. Although eating broccoli raw may provide more health benefits, those cooking it can lightly steam it until it's cooked but remains firm.

Both the florets and stalk stems are perfectly fine to eat. However, most people tend to eat the florets due to texture or flavor preference. Although the stalk is underrated, it provides a crisp and juicy texture, mild flavor, and an opportunity to create fun recipes like broccoli slaw.

Broccoli can be stored by wrapping it loosely in damp paper towels and refrigerating it. Sealed plastic bags are not recommended, as broccoli needs air circulation. Use perforated bags instead.

Substitutions

Broccolini, broccoflower, or cauliflower may be substituted for broccoli in most dishes. Broccolini is sometimes referred to as "baby broccoli" and is a cross between broccoli and gai-lan, also known as Chinese broccoli. While regular broccoli has big heads and wide stalks, broccolini is shaped into thin stalks with a small floret.

On the other hand, broccoflower is a mix of broccoli and cauliflower. It's a bright green color and it tastes like cauliflower when raw and broccoli when cooked.

Cauliflower is also similar to broccoli but has fewer calories. It is a great source of fiber, omega-3 fatty acids, and various B vitamins. All of these substitutions are great replacement ideas for broccoli when you don't have broccoli around or want to mix things up.