Broccoli is a 'super food'. It offers Vitamins A and C, protein, potassium, iron, calcium, niacin, dietary fiber and the antioxidant, beta carotene. Growing Tips: Broccoli thrives in rich, loose soil that has been amended with compost or well-rotted manure. For a head start on your crop, sow seed indoors 4 to 6 weeks prior to setting out. For a second harvest in the fall, plant additional seed directly in the garden in late June. Sow 10 to 15 seeds per foot, thinning them to 30cm (12") apart.