Meatless Monday: Sauteed Broccoli and Asparagus Recipe

What green veggie is always in my kitchen? Broccoli.

¿Por qué?

This power food is not only tasty and packed with nutrients, its cancer-fighting properties made broccoli número uno on my Angelina Jolie Inspired Meatless Monday: 7 Cancer-Fighting Foods list. 

¿But did you know that this vegetable that normally is a side dish makes for a delicious and nutritious main course?


Natalie's Sauteed Broccoli and Asparagus Recipe


  • 2 tablespoons extra virgin olive oil
  • 5 garlic cloves, chopped
  • 1 cup chopped asparagus
  • 2 heads of broccoli, chopped
  • 2 tablespoons soy sauce or Braggs Liquid Aminos
  • 1/4 lemon


  1. Saute garlic on low heat until golden, 1-2 minutes.
  2. Add asparagus, broccoli and soy sauce. Cover and cook for 5 minutes (until broccoli is bright green), stirring occasionally.
  3. Squeeze lemon over veggies and serve.


Serve over brown rice or in a whole-wheat tortilla (in mi casa, you can serve anything in a tortilla), you will love the intense natural sabores of the broccoli, asparagus, garlic, and limón

Steamed or sauteed broccoli tastes great with many other ingredients: my hubby mixes peppers and onions for a delicious stir-fry and mi tía recommends cooking broccoli with capers and lemon juice. Go ahead: experiment to create a broccoli-based recipe you and your family will love!

Also try other cruciferous vegetables such as cabbage, Brussels sprouts, kale, and cauliflower that are also packed with vitamins, fiber, and photochemicals that fight disease.

For even more nutritional value, skip the stove top and snack on raw broccoli. I dip mine in hummus or add chopped florets to a green salad. Checa more raw food ideas in Meatless Monday: One Day of Raw Food Recipes


Just added broccoli to your shopping list?

When choosing this veggie fresh at the grocery store, pick dark green or purplish green florets, avoiding yellowish colors which signal the broccoli is old. Another option is skipping the store: grow your own broccoli like I have the past two summers.

When vegetables are this healthy, versatile, and delicious, it's easy to eat vegetarian once a week. Keep broccoli on-hand every day for a power-packed meal anytime.

¿Need Meatless Monday inspiration? Click here to read more of my recipes.

The Wise Latina Club's Natalie Wagner FierroA teacher by day, The Wise Latina Club’s Natalie Wagner Fierro is the co-founder of the Institute for Student Health. She equally loves food (cooking or dining in Washington’s restaurants) and burning calories by distance running, practicing yoga, and archery. Click here to read more about and connect with Natalie.

What's your favorite way to prepare broccoli?