Broccoli for your health’s sake

Broccoli for your health’s sake

broccoliBroccoli is a vegetable notoriously and universally despised by children around the world. In fact, mothers should be awarded gold stars for every time they manage to hide it in egg frittatas, stews and stir fries. Broccoli may get a bad wrap for its flavour, but its nutritional content more than makes up for its distinctive ‘sulphur-y’ smell. On top of being a great source of fibre and folate, this green veggie has numerous benefits for your eyes, heart and immune system and it’s in season right now.

Broccoli’s iconic bitterness is a barometer of its health properties. Like other cruciferous vegetables, broccoli gets much of its bitter taste from the presence of glucosinolates, such as glucoraphanin. This compound reduces blood cholesterol, and is even reputed to have antiageing and anti-oxidising effects to improve age related declines in immune function.

So, if you’re looking to get more broccoli into your diet, we think we’ve nailed it with this delicious recipe for Broccoli and Cauliflower Cannelloni from the SoupedUp Kitchen.

Made it? Snap a photo and hashtag it #soupeduprecipes. We love to see your creations on Instagram and Facebook!

IngredientsAllergens PrepUnitServe 6
Broccoli, Fresh or frozen, Raw Finely Chop g200
Cauliflower, Fresh or frozen, Raw Finely Chop g200
Oil, Olive ml12
Garlic, Raw Crushed g10
Chilli (chili), Flakes, Dried check labelg1
Thyme, Fresh g8.6
Salt, Cooking g6
Pepper, Black or white, Ground g6
Sauce, Pasta, Carbonara commercial check labelml400
Sauce, Pasta, Tomato-based commercial check labelml400
Pasta, Cannelloni tube, Dried   check labeleggwheatgluteng360
Cheese, Parmesan, Fresh dairyFinely grated g60
Cheese, Mozzarella, Regular fat dairyGrate g60


1. Preheat oven to 200°C. Cook broccoli and cauliflower in a large pot of salted water until soft. Drain, reserving cooking liquid as required.

2. Heat oil in a large saucepan over high heat. Add garlic, chilli (if used) and thyme. Cook, stirring for 2 minutes or until fragrant.

3. Add broccoli, cauliflower and reserved cooking liquid. Reduce heat to low, then cook, covered for 15 minutes or until vegetables have softened and liquid has evaporated.

4. Remove from heat, season with salt and pepper and stir through 1/3 of carbonara sauce.

5. Pour 1/3 of tomato pasta sauce over the base of a baking dish. Spoon or pipe broccoli mixture into cannelloni shells.

6. Arrange filled shells in a single layer over pasta sauce, then top with remaining pasta sauce.

7. Spread remaining carbonara sauce over pasta sauce, then sprinkle with cheeses.

8. Bake for 40 minutes or until golden and cooked through. Stand for 10 minutes before serving.



SoupedUp Training

    Boost your catering care through our innovative training solution. Submit your details to view SoupedUp Training in action.

    Book a demo




      SoupedUp CateringSoupedUp BudgetsSoupedUp EventsSoupedUp SurveysClinical IntegrationFood Safety

      We (SoupedUp) send occasional emails about product updates, news, events and information about the care and technology industry. If you would also like to join our mailing list please tick the box below. You can unsubscribe any time.

        Register for the SoupedUp webinar.