Crispy Smashed Broccoli with Parmesan

Crispy Garlic and Herb Smashed Broccoli is a simple yet flavorful way to elevate your everyday vegetable sides. The tender broccoli florets are smashed to create more surface area for the bold seasoning and roasted to perfection for a crunchy, golden finish.

This versatile dish is ideal as a side for dinner or as a standalone snack when you crave something healthy yet satisfying. Whether you enjoy it plain or with a sprinkle of Parmesan, this recipe is a delightful way to make your greens exciting and delicious for the whole family.

Full Recipe:

Ingredients:

• 1 lb (450 g) fresh broccoli florets
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• 1/4 cup grated Parmesan cheese (optional)

Directions:

1. Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
2. Bring a pot of water to a boil. Add broccoli florets and blanch for 3-4 minutes until slightly tender. Drain and pat dry with paper towels.
3. Place the broccoli florets on the prepared baking sheet. Using the bottom of a glass or a heavy spatula, gently press each floret to flatten it slightly.
4. Drizzle olive oil evenly over the smashed broccoli.
5. In a small bowl, mix garlic powder, onion powder, smoked paprika, salt, and pepper. Sprinkle the spice mixture over the broccoli.
6. Roast in the preheated oven for 20-25 minutes or until crispy and golden brown.
7. (Optional) Sprinkle Parmesan cheese over the broccoli in the last 5 minutes of baking for an extra burst of flavor.
8. Remove from the oven and serve hot as a snack, side dish, or appetizer.

Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes

Kcal: 120 kcal per serving | Servings: 4 servings

The Origins of Smashed Broccoli

Smashed broccoli is a creative spin on traditional roasted vegetables, inspired by the popularity of smashed potatoes. The technique of flattening vegetables before roasting maximizes the crispy edges, giving the dish a unique texture and flavor. This recipe highlights the versatility of broccoli, showcasing it as a star ingredient rather than just a sidekick to main courses. The use of garlic, herbs, and optional Parmesan adds a touch of gourmet flair to a humble vegetable.

Why You’ll Love This Recipe

1. Simple Ingredients: Made with everyday kitchen staples like broccoli, olive oil, and spices.
2. Quick and Easy: Ready in under 35 minutes, making it a perfect weeknight recipe.
3. Customizable: Add your favorite spices or a drizzle of lemon juice for a fresh twist.
4. Healthy: A low-calorie, nutrient-packed dish that’s naturally gluten-free and vegetarian.
5. Kid-Friendly: The crispy texture and savory flavor make it a great way to encourage kids to eat their greens.

Health Benefits of Broccoli

Broccoli is a powerhouse of nutrients, rich in vitamins C, K, and A, as well as fiber and antioxidants. Roasting the broccoli enhances its natural sweetness while retaining much of its nutritional value. Adding garlic and olive oil not only boosts flavor but also introduces anti-inflammatory and heart-healthy benefits.

Pro Tips for Perfect Smashed Broccoli

1. Blanch Before Roasting: Parboiling the broccoli ensures it’s tender before smashing and roasting, giving you a perfect texture.
2. Dry Thoroughly: Make sure to pat the broccoli completely dry after blanching to achieve maximum crispiness.
3. Don’t Overcrowd: Spread the broccoli out on the baking sheet to avoid steaming. For extra crispiness, use a wire rack over the baking sheet.
4. Customize Your Flavors: Swap smoked paprika for chili powder for a spicy kick or add a squeeze of fresh lemon juice before serving for brightness.
5. Make it Vegan: Skip the Parmesan or replace it with nutritional yeast for a cheesy, plant-based alternative.

Serving Suggestions

• Serve as a side dish with grilled chicken, roasted salmon, or a hearty quinoa salad.
• Enjoy it as a healthy snack with a creamy yogurt-based dipping sauce or spicy hummus.
• Add it to a grain bowl with rice, lentils, and tahini dressing for a complete meal.

Common Questions

1. Can I use frozen broccoli?
Yes, but make sure to thaw and pat it dry before blanching and roasting. Fresh broccoli will yield better texture and flavor.

2. How do I store leftovers?
Store leftover smashed broccoli in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or an air fryer to restore crispiness.

3. Can I make it ahead of time?
Yes, you can blanch and smash the broccoli a few hours ahead. Store it in the refrigerator, then season and roast just before serving.

The Art of Smashed Vegetables

Smashed vegetables have become a culinary trend for their crispy texture and concentrated flavors. This technique, applied to broccoli, allows the florets to caramelize beautifully in the oven while maintaining a tender interior. It’s a simple yet innovative way to make vegetables irresistible, turning them into the highlight of any meal.

Flavor Enhancements

• Garlic and Herb Blend: The combination of garlic powder, onion powder, and smoked paprika enhances the natural flavors of the broccoli, giving it a smoky, savory kick.
• Optional Parmesan Topping: The addition of Parmesan cheese not only provides a nutty flavor but also helps create a golden, crispy topping. For a vegan option, nutritional yeast can be used as a substitute, providing a similar umami profile.

Nutritional Profile

• Low-Calorie Delight: With just 120 kcal per serving, this recipe is perfect for those watching their calorie intake while enjoying a satisfying dish.
• Rich in Fiber and Vitamins: Broccoli is an excellent source of dietary fiber, aiding digestion, and is packed with vitamins C and K to boost immunity and bone health.
• Heart-Healthy Fats: The use of olive oil adds a dose of monounsaturated fats, beneficial for cardiovascular health.

Variations to Try

1. Spicy Smashed Broccoli: Add red pepper flakes or cayenne pepper for a fiery touch.
2. Lemon-Garlic Broccoli: Finish with a squeeze of lemon juice and fresh minced garlic for a bright, zesty flavor.
3. Cheesy Broccoli: Use shredded cheddar or mozzarella instead of Parmesan for a gooey, cheesy topping.

Broccoli Facts

• Broccoli is part of the cruciferous vegetable family, which includes cauliflower, kale, and Brussels sprouts. These vegetables are known for their cancer-fighting properties, thanks to compounds like sulforaphane.
• The name “broccoli” is derived from the Italian word “broccolo,” meaning “flowering crest of a cabbage.”

Tips for Success

1. Choose Fresh Broccoli: Look for bright green florets with tight clusters and firm stalks for the best results.
2. Perfect Blanching: Don’t overcook the broccoli during the blanching step; it should be slightly tender but not mushy.
3. High Heat Roasting: Roasting at 425°F (220°C) ensures a crispy exterior without drying out the inside.

Serving Ideas

• Pair it with a creamy dipping sauce like ranch or garlic aioli for a snackable treat.
• Serve alongside protein-rich dishes like grilled chicken, steak, or tofu for a balanced meal.
• Use it as a topping for grain bowls, pasta, or even pizza for an added crunch and nutrition boost.

Fun Fact About Broccoli

Broccoli originated in the Mediterranean and has been cultivated for over 2,000 years. It gained popularity in the U.S. in the 1920s and is now one of the most consumed vegetables in the country.

Storage and Reheating

• Storage: Keep leftovers in an airtight container in the fridge for up to 3 days.
• Reheating: To retain crispiness, reheat in the oven at 400°F (200°C) for 5-7 minutes or in an air fryer. Avoid microwaving as it may make the broccoli soggy.