Broccoli With Peanut Sauce Is For Everyone (Even The Broccoli Haters)

Broccoli With Peanut Sauce

January 3, 2012   19 Comments

Raise your hand if you like steamed broccoli with nothing on it! One, two.....TWO of you :)

I'm just being silly. I am sure many of you can just chomp away on broccoli with zero added and make the rest of us who like it drenched in olive oil look bad.

Broccoli is a SUPER food. Play theme music here: One small serving of broccoli includes 225% of your daily value of Vitamin C, and 8% of your daily value of Calcium and Iron.

Do NOT give up on broccoli.

So, how to you get kids and picky adults to eat broccoli? Use peanut butter. I know it sounds crazy, but it works.

The sauce below is a take on a Thai peanut sauce that you would find with a satay. The key to making it palatable for everyone might be to leave out the spicier components (garlic and ginger powder).

For children, this recipe can be a lot of fun because they can make the sauce themselves. My 6 year old can now measure out tablespoons of liquid and had a great time stirring this sauce.

I had her taste it before we added the garlic and ginger. SHE decided to add in the spicier components and ate about 1/2 pound of broccoli with zero prompting from me (hurray!).

This is also a great party snack, and is gluten-free (if you use Tamari instead of soy sauce), fast to make, and really delicious.

You can use frozen broccoli and any other nut butter that you prefer (almond, sunflower, cashew, etc.). In addition, you can use regular vinegar if you don't have rice vinegar (but you should add a little more sugar to combat the sourness).

This makes a great side dish, lunch, snack, or even breakfast. That is right - broccoli for breakfast!

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Broccoli and Peanut Sauce Recipe

(serves 6)
2 pounds broccoli
1/4 cup smooth peanut butter
2 tablespoons seasoned rice vinegar (unseasoned will work)
2 tablespoons soy sauce
1 teaspoon sugar
1 minced garlic clove (optional)
1/2 teaspoon ground ginger (optional)

Separate broccoli into stems and florets. Peel and chop stems. Steam broccoli in a steamer over boiling water for 3 to 5 minutes (or your favorite way to cook broccoli). Mix peanut butter, rice vinegar, soy sauce, sugar, minced garlic, and ginger in a small bowl.

If you keep your peanut butter in the refrigerator, you will probably need to heat it for 30 seconds to get it to mix with the other liquids. Stir vigorously until combined. Serve broccoli with peanut sauce in small bowl on the side. Enjoy!

For one serving = 123 calories, 6.0 g fat, 13.9 g carbohydrates, 7.3 g protein, 4.6 g fiber, 372 mg sodium, 3 Points+

Points values are calculated by Snack Girl and are provided for information only.
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I'm going to try this, but to really cut fat and calories, I'm going to try it with PB2 powdered peanut butter. Looks great!

on January 3, 2012

I LOVE steamed broccoli. I dont understand people who dont like it lol.

on January 3, 2012

I got the Ninja Pulse for Christmas, and now I have a fruit and vegetable smoothie every day! I'm not a huge broccoli fan, but with the right additional componets, you can't even taste it in the smoothie!

on January 3, 2012

I am looking forward to trying this. I would add a little chicken to it and make it lunch.

on January 3, 2012

I may try this with natural pb and remove the sugar. maybe a touch of truvia. no need for sugar on my veg!

on January 3, 2012

I love broccoli (but not plain - with butter and salt) and I love peanut sauce, so YUM!

on January 3, 2012

I love this and will have toi try it! i also have another recipe the kids love with broccoli it calls for honey, soy sauce, garlic, water, ginger, rice vinegar and a little oil it is more like a dressing and the kids love it over blanched broccoli! you can find it on my site! Thanks for the great recipe!

on January 3, 2012

A 1/4 cup of regular peanut butter is 10 Pts+, but a 1/4 cup of reconstituted powdered peanut butter (PB2 or JustGreatStuff) is only 2 Pts+. Seems like a no-brainer to me - use the powdered stuff if you are a Weight Watcher :-) This recipe seems like the perfect time to use it as you are mixing it with other liquids anyway. Personally, I like broccoli steamed with just a little lemon juice, but peanut butter on anything has to improve it. The powdered stuff worked great in oatmeal.

on January 3, 2012

I hate broccoli, it is the one vegetable I cannot seem to like, I am going to give this a shot and see if I can make the change!

on January 3, 2012

I guess I'm weird; I love broccoli steamed in the microwave and then adding some margarine and lemon juice. I will try the peanut sauce as it sounds yummy! I also make peanut chicken w/ whole wheat crumbs and PBT mixed in.

on January 3, 2012

I wish when you list points plus you would indicate what the portion size is. Thanks

on January 3, 2012

Mekki, I thought the same thing until I realized snack girl lists the number of portions per recipes.
my kids don't like broccoli, or most other veggies, so I can't wait to try this!

on January 3, 2012

Tina, thanks for pointkng that out. Makes sense.

on January 4, 2012

Or go to Jewel and get a jar of Better N' Peanut butter for a bit cheaper. It's only 2 puts per 2 T.

on January 4, 2012

Snack Girl, we had a problem. I made this for dinner tonight and this was NOT a sauce. It turned out more like a paste. I warmed up the peanut butter before mixing everything together, but it was never saucy. The taste was good (used a bit of honey instead of sugar), but the consistency was was really bad - we had to spread it on the broccoli instead of dipping it. I like Thai peanut sauce, so maybe I'll keep looking around for another way to top the broccoli. And, we are a family that likes our broccoli plain, but I thought it would be nice to spice it up for once!

on January 4, 2012

@Renee - Thanks for the feedback. I should have included this in the recipe- to get a more "sauce like" consistency just add warm water until you get it where you want it.
I am sorry it didn't work for you.

on January 5, 2012

The trick to good broccoli?
NEVER steam it! My family has been eating baked broccoli for over 8 years. It is the way to go. Mix broccoli with a little bit of olive oil and some salt, throw it in a 400 degrees oven for 10 minutes and you're good.

on February 26, 2012

That's how we eat cauliflower! So good. Bake until the cauliflower is deep brown (but not black).

on February 26, 2012

I used sunflower butter. Made it taste more Asian (more like sesame.) It was very yummy, but my kid wasn't a fan. Too vinegar-y for me, but my vinegar is probably ancient. I'll make it with half the amount next time. Can always add more if needed!

on May 12, 2012

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