Purple sprouting broccoli: The anti-inflammatory veg of spring

Why purple?

Purple sprouting broccoli is part of the brassica family, alongside kale, cabbage, Brussels sprouts and cauliflower. You might also hear them called cruciferous vegetables, especially in research.

Its vibrant colour comes from natural pigments called anthocyanins, the same ones found in berries. They give it that vibrant purple hue but also contribute to its nutritional value. Some studies suggest it may even contain more beneficial plant compounds than standard green broccoli.

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It’s not just good-looking, purple sprouting broccoli is full of nutrients, including:

• Fibre ~3g per 100g, supporting gut health
• Iron and vitamins A, C and K
• Anthocyanins and flavonoids – plant compounds with antioxidant properties that help protect cells from damage
• Glucosinolates – plant compounds unique to brassicas. When chopped or chewed, they convert into compounds like sulforaphane, which may help reduce inflammation and support long-term health

Health benefits

Eating brassicas regularly has been linked to a range of benefits:

• Longer life – one study found people who ate 100g more a day (about a portion) had a 10% lower risk of dying from any cause
• Cancer prevention – lower risk of several cancers, including colon, breast, ovarian and lung. There’s also some early research suggesting broccoli might help reduce DNA damage in smokers, but it’s still early days
• Lower risk of type 2 diabetes, likely due to fibre and other bioactive compounds

Quick win: Get your daily dose by adding a portion of brassicas to your plate most days. Rotate between broccoli, sprouts, kale or cabbage, depending on what’s in season or in your fridge. One portion is around 80 grams or about 8 florets.

How to enjoy

Purple sprouting broccoli has a naturally savoury, slightly bitter flavour that holds up well to bold ingredients. It cooks quickly and works in all sorts of meals. A few ideas:

• Quick sauté – Chop the stems and florets, then pan-fry with sesame oil, garlic, ginger and a bit of chilli.
• Steam – Just a few minutes until tender, then drizzle with olive oil and scatter over some flaked almonds and feta.
• Throw it into eggs – Great in omelettes, frittatas or egg muffins.
• Add to stews and curries – Add it in near the end so it stays bright and just tender.
• Mix into pasta or grain bowls – Especially good with tahini, pesto or yoghurt dressings.