Roasted Broccoli Bagna Cauda

Gluten Free
Dairy Free
Very Healthy
Health score
80%
Roasted Broccoli Bagna Cauda
40 min.
3
215kcal

Suggestions


Are you ready to elevate your vegetable game with a dish that’s as delicious as it is nutritious? Introducing Roasted Broccoli Bagna Cauda, a vibrant and flavorful recipe that will make you rethink how you enjoy your greens. This dish is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 80, making it a perfect choice for those seeking a very healthy option.

Imagine tender, roasted broccoli infused with the rich umami flavors of anchovies and the aromatic essence of garlic, all brought together with a hint of heat from red pepper flakes. This delightful combination creates a mouthwatering antipasto that can serve as a starter, snack, or appetizer for any occasion. With just 215 calories per serving, you can indulge guilt-free while still satisfying your taste buds.

Ready in just 40 minutes, this recipe is perfect for busy weeknights or entertaining guests. The roasting process caramelizes the broccoli, enhancing its natural sweetness and adding a delightful crunch. Paired with a squeeze of fresh lemon, this dish is sure to impress and leave everyone asking for seconds. So, gather your ingredients and get ready to enjoy a healthy, flavorful, and visually stunning dish that celebrates the beauty of simple, wholesome ingredients!

Ingredients

  • fillet anchovy minced
  • 0.3 teaspoon pepper black freshly ground
  • 1.5 pounds broccoli 
  • medium garlic clove minced
  • 0.5 teaspoon kosher salt 
  • tablespoons olive oil 
  • 0.3 teaspoon pepper red

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • knife
  • spatula
  • peeler

Directions

  1. Heat the oven to 475°F and arrange a rack in the middle.
  2. Place a baking sheet in the oven while it is heating.Trim about 1 inch off the stem ends of the broccoli. Using a vegetable peeler, peel away the woody outer layer of the stalks. Halve the broccoli lengthwise through the stem and florets. Turn the pieces so that they are cut-side down, then cut them lengthwise through the stem and florets into 1/2- to 3/4-inch-wide pieces.
  3. Cut those pieces crosswise into 2-inch pieces.
  4. Place the broccoli in a large bowl and set it aside.
  5. Place the oil in a small saucepan and heat over low heat until just warmed through, about 2 minutes.
  6. Add the anchovies and garlic, stir to combine, and cook until the garlic is softened but not browned and the anchovies are fragrant, about 5 minutes.
  7. Remove the pan from the heat and stir in the red pepper flakes; transfer the oil-anchovy mixture to a small heatproof bowl. Once the solids have settled to the bottom, tilt the bowl (being careful not to disturb the solids), remove 2 tablespoons of the oil, and drizzle it over the reserved broccoli. Set aside the remaining oil-anchovy mixture.
  8. Sprinkle the broccoli with the salt and pepper and toss until evenly coated.
  9. Remove the hot baking sheet from the oven and spread the broccoli in an even layer on it. Roast until the edges start to brown, about 10 minutes. Using a flat metal spatula, stir the broccoli, scraping it up from the pan, and spread it back into an even layer. Continue roasting until it is just tender when pierced with a knife, about 5 to 10 minutes more.
  10. Transfer the broccoli to a large bowl, add the remaining oil-anchovy mixture (including the solids), and toss to combine.
  11. Serve with lemon wedges, if using.

Nutrition Facts

Calories215kcal
Protein13.31%
Fat58.33%
Carbs28.36%

Properties

Glycemic Index
31.33
Glycemic Load
3.32
Inflammation Score
-9
Nutrition Score
22.65869558635%

Flavonoids

Apigenin
0.01mg
Luteolin
1.83mg
Kaempferol
17.79mg
Myricetin
0.2mg
Quercetin
7.46mg

Nutrients percent of daily need

Calories:214.71kcal
10.74%
Fat:15.15g
23.3%
Saturated Fat:2.27g
14.18%
Carbohydrates:16.57g
5.52%
Net Carbohydrates:10.49g
3.82%
Sugar:3.91g
4.34%
Cholesterol:3.2mg
1.07%
Sodium:471.7mg
20.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.78g
15.55%
Vitamin C:203.55mg
246.73%
Vitamin K:240.28µg
228.84%
Folate:143.56µg
35.89%
Vitamin A:1466.3IU
29.33%
Manganese:0.57mg
28.6%
Vitamin E:3.88mg
25.89%
Fiber:6.08g
24.32%
Vitamin B6:0.46mg
22.9%
Potassium:758.83mg
21.68%
Vitamin B2:0.29mg
16.78%
Phosphorus:165.85mg
16.58%
Vitamin B5:1.36mg
13.62%
Magnesium:51.36mg
12.84%
Calcium:123.34mg
12.33%
Selenium:8.23µg
11.75%
Vitamin B1:0.17mg
11.5%
Iron:2.02mg
11.24%
Vitamin B3:2.25mg
11.23%
Zinc:1.08mg
7.19%
Copper:0.14mg
6.93%
Source:Chow