Roasted Broccoli “Steaks” with White Beans and Tangy Vinaigrette

5 from 1 vote

These Roasted Broccoli “Steaks” with White Beans and Tangy Vinaigrette is perfect as a hearty vegetarian main or a nutritious side dish. It is a diabetes-friendly recipe that combines the nutritional powerhouse of broccoli and protein-rich white beans, all brought to life with a zesty homemade dressing.

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Preparation Level Quick & Easy

Servings 4

Preparation 15

Cook 35

Total 50

Why Diabetes Friendly?

High Fiber: Both broccoli and white beans are excellent sources of dietary fiber, which can help manage blood sugar levels by slowing glucose absorption.
Protein-Rich: The addition of white beans not only adds texture and flavor but also provides a good source of plant-based protein, essential for blood sugar regulation and satiety.
Nutrient-Dense: Broccoli is a low-calorie, nutrient-dense vegetable packed with vitamins, minerals, and antioxidants, supporting overall health and diabetes management.

Ingredients

For the Broccoli

▢ broccoli 1 head
▢ oil spray
▢ sunflower oil (canola, avocado or grapeseed oil (or replace with additional oil spray)) 2 tsp
▢ salt ¼ tsp

For the White Beans

▢ white beans (canned, drained and rinsed) 19 oz
▢ sunflower oil (canola, avocado or grapeseed oil) 1 tsp

For the Dressing

▢ white wine vinegar 1½ tbsp
▢ chives (or scallions, minced ) 1 tbsp
▢ shallot (minced) 1
▢ honey 1½ tsp
▢ pine nuts (or any chopped nut, optional) 2 tbsp
▢ olive oil 2 tbsp
▢ salt ¼ tsp
▢ pepper (ground) 1/8 tsp

Cooking Tips

Achieving the Perfect Roast: Cutting the broccoli into "steaks" ensures that they roast evenly, with a nice charred exterior and tender inside.
Customizing the Dressing: The tangy vinaigrette can be adjusted to taste; consider adding lemon juice or zest for extra freshness, or a bit of mustard for complexity.
Nut Substitutions: If you don't have pine nuts or prefer a different texture, you can use any chopped nut you like, such as almonds or walnuts, to add crunch and nutritional value.

Instructions

Preheat the oven to 400°F.
Using a vegetable peeler, remove the outer tough layer of the broccoli stems. Cut the smaller broccoli “trees” lengthwise through the stems so that you have a nice flat side of the broccoli piece. For the bigger “trees,” cut lengthwise into 2-3 pieces. Make sure each piece has a nice flat surface.
1 head broccoli
Line a cookie sheet with parchment paper or foil and generously spray the surface. Lay the flat side of the broccoli pieces on the oiled cookie sheet surface. Brush the broccoli with oil or generously spray. Sprinkle with salt. Roast for 15 minutes.
oil spray, 2 tsp sunflower oil, ¼ tsp salt
In a bowl, toss the white beans with oil.
19 oz white beans, 1 tsp sunflower oil
Remove the cookie sheet from the oven and place the white beans all around the broccoli. Place the sheet back in the oven and continue roasting until the broccoli has browned and the white beans have crisped a little, about 20-25 minutes.
In the meantime, make the dressing: Mix all the ingredients together with a spoon or fork by hand. The dressing will be chunky, almost like a salsa.
1½ tbsp white wine vinegar, 1 tbsp chives, 1 shallot, 1½ tsp honey, 2 tbsp pine nuts, 2 tbsp olive oil, ¼ tsp salt, 1/8 tsp pepper
When the broccoli and white beans are cooked, remove from the oven, place on a platter or in a shallow bowl. Drizzle with the dressing and serve hot or warm.

FAQ

Can I use frozen broccoli for this recipe? For the best results, fresh broccoli is recommended to achieve the right texture and flavor once roasted. Frozen broccoli may release more water and not char as well.
How can I make this dish vegan? Easily make this dish vegan by substituting honey in the dressing with maple syrup or agave nectar, maintaining the balance of sweet and tangy flavors.
Can I prepare this dish in advance? While best served fresh, you can roast the broccoli and white beans ahead of time and then reheat in the oven before serving. The dressing can also be prepared in advance and stored in the refrigerator.
How should leftovers be stored? Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven for best texture, though the microwave will work in a pinch.

Nutrition

Per serving

Calories: 341.2kcal

Carbohydrates: 42.6g

Fiber: 10.8g

Sugar: 5.8g

Fat: 14.4g

Saturated Fat: 1.8g

Trans Fat:

Protein: 15g

Nutrition Facts

Roasted Broccoli “Steaks” with White Beans and Tangy Vinaigrette

Amount per Serving

Calories

341.2

% Daily Value*

Fat

14.4

Saturated Fat

1.8

Sodium

349.2

Potassium

1149.1

Carbohydrates

42.6

Fiber

10.8

Sugar

5.8

Protein

Vitamin C

136.6

166

Calcium

174.6

Iron

5.6

Magnesium

115.2

Zinc

2.5

* Percent Daily Values are based on a 2000 calorie diet.

Roasted Broccoli “Steaks” with White Beans and Tangy Vinaigrette

Why Diabetes Friendly?

Ingredients

For the Broccoli

For the White Beans

For the Dressing

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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