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5 from 1 vote

Roasted Broccoli “Steaks” with White Beans and Tangy Vinaigrette

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.
Servings: 4
Calories: 341.2kcal
Prep Time15 minutes
Cook Time35 minutes
Total Time50 minutes

Ingredients

For the Broccoli

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

For the White Beans

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

For the Dressing

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

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.

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.

Nutrition

Nutrition Facts
Roasted Broccoli “Steaks” with White Beans and Tangy Vinaigrette
Amount per Serving
Calories
341.2
% Daily Value*
Fat
 
14.4
g
22
%
Saturated Fat
 
1.8
g
11
%
Sodium
 
349.2
mg
15
%
Potassium
 
1149.1
mg
33
%
Carbohydrates
 
42.6
g
14
%
Fiber
 
10.8
g
45
%
Sugar
 
5.8
g
6
%
Protein
 
15
g
30
%
Vitamin C
 
136.6
mg
166
%
Calcium
 
174.6
mg
17
%
Iron
 
5.6
mg
31
%
Magnesium
 
115.2
mg
29
%
Zinc
 
2.5
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.