Broccoli/Broccolini

You don’t often see recipes for seafood pastas that incorporate vegetables other than the occasional chopped tomato, but broccoli adds a lot of body, color, and substance to this pasta dish. I love broccoli, but if you don’t, feel free to substitute your favorite green vegetable. It’s a great quick, elegant meal.

It’s time to reinvent the crudité platter, and I nominate these attractive little bundles of vegetables; they’re great with cocktails for entertaining as an alternative to a boring deli plate, but they are also a nice alternative to a salad with a pasta dinner. My friends request this often.

Here’s a spicy noodle dish that’s packed with vegetables; covering the pan during cooking helps trap the steam so the vegetables soften more quickly (and retain their nutrients). Look for soba noodles made entirely of buckwheat flour; besides being gluten-free, they are more nutritious than soba made from whole-wheat flour.

An outstanding member of the Brassica family, broccoli aids in detoxification, and steaming is the best cooking method for retaining the vegetable’s potent nutrients. Miso, or fermented soybean paste, contains B vitamins, protein, and probiotics, which strengthen immunity.

Wheat berries, the whole unprocessed wheat kernels, are most often ground to make whole-wheat flour. Like other grains, these kernels can also be cooked—as in this recipe—until they are tender yet pleasantly chewy. An excellent accompaniment to meat or fish, this dish is also substantial enough to serve as a meatless main course.

This version of pasta salad ditches the mayonnaise-based dressing for a lighter and brighter vinaigrette of flaxseed oil, lemon juice, and vinegar. It also incorporates ample fresh herbs, a variety of vegetables, and kamut pasta—a protein-rich whole-wheat pasta that contains healthy amounts of the antioxidants vitamin E and selenium. Other types of whole-wheat pasta can be used instead. The salad makes a great side for a potluck, but it works as a main course, too.

A snappy almond-and-herb pesto is a fresh departure from the classic pine-nut-and-basil version. For an even more nutritious variation, add three tablespoons ground flaxseed to the pesto.

Grass-fed beef is leaner than beef raised on grain, which ultimately means it’s lower in saturated fat. Here, beef is served over red quinoa, which adds protein and vitamins to the dish. Brown rice is another healthful option.

When prepared properly, Japanese-style deep-fried vegetables are light and crisp and not at all greasy. Baking powder in the batter helps it to puff up in the hot oil, while cornstarch keeps it from being too dense (as it can be when made with all flour). Ice-cold batter is the secret to successful tempura, so be sure to use ice water (drained of ice). You can use any type of vegetable in this recipe, as long as you slice the vegetables thinly and uniformly so they cook evenly. Root vegetables should be sliced a bit thinner since they take longer to cook.

The onion can be substituted with one leek or two large shallots (this is true for the variations, too) and the spinach with other leafy greens, such as chard, kale, watercress, or sorrel. For a soup with brighter color, the leafy greens are added in the last five minutes of cooking, just so they are given a chance to wilt.

Broccoli is used here to demonstrate the basic method for making a velouté-based soup; cauliflower can be easily substituted for the broccoli, resulting in a soup that is creamy in color and texture. Or use asparagus: Cut off the tips and blanch to use as a garnish, then trim the tough ends of the stalks before cutting into 1-inch pieces. Proceed with the recipe as written, cooking the stalks for 5 to 8 minutes. For any of these, simply replace the stock with an equal amount of whole milk to make a béchamel-based soup.

Long-cooked broccoli is one of my all-time favorite vegetable preparations, so I had to find a way to work it onto a pizza. Normally I don’t like broccoli on pizza because whenever I’ve seen it, it’s just been dropped onto the pizza raw, and often with a whole mix of other uncooked vegetables that don’t go with each other or with pizza. Here, the broccoli is cooked until it has a buttery texture, so it works with the crust instead of just sitting on top of it. We use a mix of mozzarella and caciocavallo cheese, a Sicilian cheese similar to mozzarella that has been dried and aged for a few weeks, so it has a funky aged flavor that goes well with the broccoli. If you can’t find caciocavallo cheese, look for scamorza, or use all mozzarella in its place.

Using vinegar and chiles in an aggressive way is something Matt picked up from Mario, and I love it. I have a thing for acidic food in general—vinegar in particular. If you were to follow me around the kitchen at Mozza as I tasted various sauces and condiments, what you would hear most often is, “It needs salt” or “It needs acid.” This needs neither. Broccolini, also called baby broccoli, looks similar to broccoli but with longer, thinner stalks and smaller florets. It’s a hybrid between conventional broccoli and Chinese broccoli and is slightly sweeter than broccoli. We also make this dish with Romanesco, an Italian heirloom variety of cauliflower.

When you read “Long-cooked Broccoli,” note that this is distinctly different from the soggy, overcooked broccoli that you might remember from the school cafeteria. Here, the broccoli is cooked deliberately long and slow—almost poached—in olive oil with a lot of onion and garlic. Cooking it this way makes the broccoli tender, buttery, and flavorful. It’s one of my all-time favorite vegetable preparations. We use it to top the Long-cooked Broccoli, Caciocavallo, and Peperoncino pizza (page 146), and we also offer it as an antipasto at the Pizzeria.

This is an excellent accompaniment to meat or fish; it can also be served as an entrée.

Broccoli, a cruciferous vegetable, contains significant amounts of vitamins A and C, as well as calcium, iron, and riboflavin.

Similar greens—such as yow choy, also known as choy sum (which looks almost identical to bok choy but bears small yellow flowers), broccolini, or even regular broccoli—will work well in this dish if you can’t find Chinese broccoli. You can buy wide rice noodles at Asian grocery stores, or use the narrow rice noodles (often labeled “pad thai noodles”) that many supermarkets carry.

The ingredients can be prepared the day before and refrigerated.