Broccoli is a powerful green vegetable that’s rich in vitamins, minerals, and cancer-fighting compounds. But cooking broccoli can reduce its nutrients if you’re not careful.
Luckily, there are a few ways you can cook broccoli without losing too much of its nutritious value. Read on to learn how to boil, steam, sauté, and roast broccoli.
Boiling broccoli is an easy way to prepare a healthy side dish for a variety of meals. It’s also a very quick method, requiring just a few minutes of prep time.
First, prepare the broccoli by washing it thoroughly and then rinsing it well. This will help remove any excess water, which can leave your broccoli a little soggy after it’s been cooked.
Next, trim off any tough fibres from the florets, as this will make them easier to cook and eat. You can also cut the stems off if you’re not using them, as this will remove some of their hard outer skin as well.
Once your broccoli is prepped, fill a pot with salted water and bring it to the boil. Add the florets and cook for 3-5 minutes, depending on their size. You can cook them longer, as needed, until they reach your desired level of tenderness.
When you remove the florets from the boiling water, they should be bright green and soft to the bite. This texture is called al dente and it’s important to get it right – overcooking can lead to mushy broccoli.
Broccoli is rich in vitamins, minerals and phytochemicals, all of which contribute to a healthier diet. It’s especially high in Vitamins A, C and B6, as well as the blood clotting factor vitamin K.
Steaming broccoli in the microwave is a quick and easy way to prepare this vegetable that yields tender florets every time. This method also requires a minimal amount of kitchenware and is a great shortcut for busy weeknights.
Broccoli is a healthy vegetable that contains vitamins A, C, and K, as well as folic acid, potassium, fiber, and antioxidants. It is also a good source of protein and iron.
To prepare broccoli in the microwave, first wash it thoroughly in cold water. Then, cut it into small florets. Then, place the florets in a microwave-safe bowl and add about 3 tablespoons of water. Cover the bowl with a plate or microwave-safe lid and cook on high for 2 minutes.
Check the broccoli for doneness and remove it when it is tender. If it is not, microwave in 30-second increments until it is tender.
If you are unable to use a microwave-safe bowl, you can also steam broccoli in the microwave using paper towels. Just make sure that you use paper towels that are not too large, as the moisture from these will cook the broccoli more thoroughly.
Once the broccoli is steamed, transfer it to a serving dish and top with optional butter and seasonings. You can also add lemon juice, soy sauce, or a little bit of cheese to increase its flavor.
Steaming is one of our favorite ways to cook broccoli because it preserves its flavor and nutrients. It’s also super quick and easy.
To steam broccoli, simply add the florets to a steamer basket and place it in a saucepan filled with 1 inch of water. Then, cover the pan and let it steam for five minutes or until crisp-tender.
Before you begin, trim the broccoli florets to bite-sized pieces. This will save you time and prevent the florets from overcooking or turning soggy during the steaming process.
Next, cut the broccoli crown into similar-sized florets and stem pieces. If you have extra broccoli stems, save them for another use.
You can also microwave steamed broccoli, but this method may not retain its color as well and can result in a mushy texture.
To microwave steamed broccoli, simply add the florets and stem pieces to a microwave-safe bowl or casserole dish big enough to hold all of them. You can also pop a plate on top of the bowl to cover it completely.
During the cooking process, shake the bowl to rinse and clean all of the broccoli. Continue shaking for several seconds until most of the water is drained out.
Sautéing is a quick and easy way to cook broccoli, and it’s the best way to get a tender, crisp-tender texture. The key is to sauté the broccoli florets in a pan with plenty of oil and seasonings. Once they’re cooked, you can serve them hot or warm, whichever you prefer.
This recipe is the perfect side dish for any meal, and it’s super easy to make. Just a few ingredients are needed, and the broccoli is seasoned with garlic, lemon zest, red pepper flakes, and Parmesan cheese!
Tip 1: Chop broccoli into as evenly-sized pieces as possible. This will ensure that the florets cook evenly and don’t have large, uncoated chunks of broccoli.
Add some olive oil to a skillet over medium heat. Then, add the broccoli and stir to coat with the oil. Saute for about 5 minutes, until the broccoli turns golden brown on the bottom.
Next, sprinkle on some salt and stir. This will help the broccoli florets cook through, and it also helps prevent them from sticking to the pan.
Once the florets are fully cooked, you can add the rest of the ingredients. Once everything is combined, cover the pan and cook 2 more minutes. This will lock in the moisture and steam the broccoli, which will result in a perfectly tender, slightly crisp broccoli.
Roasting broccoli is a simple yet delicious way to prepare this vegetable. It takes less than 30 minutes to cook and is an excellent way to add color and flavor to your meal.
The key to great roasted broccoli is using high oven temperatures along with extra-virgin olive oil, salt and pepper. This helps to caramelize the florets and makes them crunchy on the outside without burning the inside.
You can also add garlic, dried herbs and cheese to the seasoned broccoli during the last few minutes of cooking. A drizzle of balsamic glaze is also nice to give it an elegant finish!
A drizzling of lemon juice over the roasted vegetables also enhances the taste. You can also use a sprinkling of red pepper flakes to add a little heat.
Another option is to sprinkle a few fresh basil leaves or parsley sprigs over the broccoli before finishing it in the oven. You can also add grated Parmesan cheese in the final few minutes if you want to jazz things up a bit!
When purchasing broccoli, choose bright green heads with firm stems and florets that have a springy texture. You can use older heads of broccoli, but they’ll be softer and more likely to break apart.
To prep the broccoli, rinse it thoroughly and pat dry with paper towels. Be sure to remove any excess water from the florets, as that will prevent them from crisping up in the oven.
Once seasoned and spread out on a large rimmed baking sheet, bake for about 20 minutes. Flip them over halfway through and roast for another 5 to 15 minutes, depending on how you like your roasted broccoli.