Anyone’s who’s Googled ‘how to cook broccoli’ will know it’s a cruel mistress — hard to get that the perfect balance between that restaurant-level crunch and vibrant IG-worthy green.
So, why are we fussed?
As one of the big names in the green veg world, broccoli is something that is worth having in your culinary arsenal.
One of the cruciferous family, along with cabbage, cauliflower and radishes (and heaps more — big family), it contains lots of vitamins, particularly C, K, A and B9 aka folate, minerals and antioxidants, as well as being high in fibre and low in calories.
This glut of good stuff makes it effective at lowering cholesterol levels, aiding bone, digestion, dental and eye health, and supporting the immune system and healthy blood sugar levels. All in a day’s work for ‘midget trees’ — classic Joe Wicks.
In a serving (90g) of raw broccoli, which contains 90% water, 7% carbs, 3% protein and less than 1% fat, there are 35 calories, 2.3g protein, 5.6g carbohydrate, 2.2g fibre and 0.3g fat.
So, how many calories are there in broccoli? Not many, is the answer!
What is the best way to cook broccoli?
There are many ways to cook broccoli, but the best: it’s debatable. What isn’t debatable is it can be oh-so-so-so bad (think school dinners). Done well, it’s truly delicious — so let’s get to it.
First chop up the florets into smaller florets and the stem, optional to peel the hard outer layer, into coins.
How to cook broccoli…
Quickly: A light steam or sauté with olive oil for a few minutes will give you the perfect vibrant side dish with the perfect crunch.
Slowly: Slow-roast for a crisp finish that can be enjoyed with a tahini drizzle. (Oh hey, dinner party queen.)
Easily: Set a large pot with a few inches of water and a steamer basket over high heat, then cover. When the water comes to a boil, add the broccoli to the steamer basket, then cover again. Steam for about five minutes, until the broccoli reaches desired tenderness.
How long should you cook broccoli?
If it’s in the proximity of water, meaning being steamed or boiled, between three and five minutes should do the trick – but it’s a case of personal preference.
If steaming, boil the water then add to the steamer basket and cover for five minutes.
If boiling, let the water bubble then add the broccoli and cook for three to five minutes.
What is the healthiest way to cook broccoli?
As with many vegetables, overcooking can zap their health-giving properties. When it comes to broccoli, it can be eaten raw or steamed for two to three minutes to retain max green points.
Should I fry or steam broccoli?
Again, it’s a preference thing — steaming will give it a healthier feeling, but a light fry then served with lemon oil and a sprinkling of salt. (And the Michelin Star goes to…) So, should you always boil broccoli? Heck non. You could also try roasting it from raw in an oven set to a low heat. Throw plenty of seasoning and some garlic in to the pan and you've got a versatile side dish you'll never tire of - and if you sprinkle it with parmesan when it's hot out of the oven... *chef's kiss*.
Can you microwave broccoli?
If you’re short on time, you can indeed microwave broccoli. Add to a bowl with four tablespoons of water and cover, then cook on high power for one and a half to two minutes. Poke them with a fork to check the crunch levels. Bonus: This is up there with steaming for retaining those healthy nutrients.
Asking yourself: Is it better to microwave or boil broccoli? It’s up to you. No microwave, no problem. No time or inclination, also no problem.
How do restaurants make broccoli taste so good?
As with everything made by chefs, they have unexpected (read: unhealthy) additions to their meals — mostly butter, oil and heaps of salt.
An excellent tip for the perfect broccoli is the blanching step. Bring a pan of water to the boil and add a teaspoon of salt, then cook the broccoli for a minute before tossing it into an ice bath to stop it cooking. Then you can continue with your meal prep — or keep it in the fridge for up to a week, perfectly cooked, green and ready to go.
FAQs
Serving broccoli raw is an excellent option, since it retains these nutrients and the enzyme that forms isothiocyanate compounds. Before serving on a relish tray or salad, quickly blanching and cooling allows you to get even a bit more of these compounds.
What happens if I eat broccoli every day? ›
Regularly incorporating broccoli into your daily diet can contribute to stronger bones and potentially lower the risk of conditions such as osteoporosis. Broccoli can be a beneficial inclusion in the diet of those seeking to manage their weight.
What is the best cooking method for broccoli? ›
Steaming broccoli is quick and easy, and it's considered one of the healthiest ways to prepare the vegetable. Instead of submerging the florets and stem into boiling water or roasting them in the oven, the broccoli is placed in a steamer basket over simmering water and covered with a lid.
What makes broccoli taste better? ›
Garlic and butter help make broccoli taste irresistible. Simply sautee the broccoli in a pan with just a little butter, some onions and grated garlic and voila! Add a drizzle of lemon if desired.
Does broccoli clean your gut? ›
Broccoli is now known to improve gut health; new research has uncovered a potential molecular mechanism to explain this protection — which is good news for broccoli lovers. Share on Pinterest Like it or loathe it, broccoli should be on your grocery list.
How do you eat broccoli for maximum benefit? ›
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits ( 2 , 3 ).
When not to eat broccoli? ›
First, check the color of the florets. They should be a bright, uniform green. If they have any yellow or brown spots, that's a sign your broccoli is starting to spoil. If you notice fuzzy white or black patches growing on the florets or the stem, that tells you that mold is starting to form, and it's time to toss it.
What is the disadvantage of eating too much broccoli? ›
Broccoli and cauliflower both are high in fiber they aid to digestion. But consuming these in larger quantity can cause bloating, excessive gas and discomfort. They can also interfere with the thyroid function. It can contributes to the formation of kidney stones when consumed in large amount.
What is the best time of day to eat broccoli? ›
The fiber present in broccoli takes longer to digest, which can disrupt sleep at night. Apart from this, gas or acidity problems may also occur in the morning. So experts recommend eating this vegetable for dinner.
Is it healthier to boil or bake broccoli? ›
In conclusion, the current study clearly shows that nutrient and health-promoting compounds in broccoli are significantly affected by domestic cooking. All cooking treatments, except steaming, caused great losses of chlorophyll and vitamin C. Only boiling and stir-frying/boiling caused the loss of total carotenoids.
Roasted broccoli is a healthy side dish with major crowd appeal. Broccoli contains a lot of good-for-you fiber, vitamin C, and a surprising amount of protein, too. Who knew? If you've been in a rut with side dishes lately, or you're tired of steamed broccoli, you're going to love this simple side.
Is it better to saute or boil broccoli? ›
Healthiest Way to Cook broccoli. Over-cooking broccoli can result in a tasteless mush. A quick saute with garlic and a splash of water, that is enough to not only cook this under-appreciated vegetable but also retain all it's flavour and nutrition.
What's the healthiest way to eat broccoli? ›
Cooking (Or Not Cooking) Broccoli To Protect Its Nutritional Riches : The Salt Cooking broccoli too long destroys the beneficial enzyme that breaks down chemicals into cancer fighters. The best way to eat it is raw or steamed for just two to three minutes, a nutrition expert says.
What seasoning is good for broccoli? ›
It's definitely hard to find a spice or herb that doesn't work with broccoli or broccolini. Any combination of garlic, salt, pepper and any classic herbs, (basil, rosemary, sage, parsley, tarragon, thyme, etc.,) is a surefire way to treat these veggies right.
What to avoid when buying broccoli? ›
Avoid broccoli with yellow and orange spotting, or other discolouration. You also want to make sure the florets are firm, and don't easily pull away from the main stem. "That's a sign that [the broccoli] has been stored incorrectly and it has dehydrated," he says. "It's not going to be crispy and crunchy to eat."
Is broccoli healthier, raw or cooked? ›
The leaves and stems of broccoli are very nutritious, but the florets have an even higher concentration of nutrients and phytochemicals. Raw broccoli has more vitamin C than cooked, but cooked broccoli makes the carotenoids more available to the body. So enjoy broccoli cooked or raw¬ just be sure to eat it often.
What is the best way to cook broccoli without losing nutrients? ›
Stir-frying and stir-frying/boiling, the two most popular methods for most homemade dishes in China, cause great losses of chlorophyll, soluble protein, soluble sugar, vitamin C, and glucosinolates, but the steaming method appears the best in retention of the nutrients in cooking broccoli.
What is the most nutritious form of broccoli? ›
Some people prefer broccoli florets, but you can eat the leaves and stems, too. The stalk contains the most fiber, while broccoli leaves are highest in cell-protecting antioxidants, vitamins E and K, and calcium.
What is the best method for broccoli? ›
Though there are infinite ways to prepare fresh broccoli, the most basic (and best) methods are to blanch, steam in the microwave, steam on the stovetop, sauté, and roast broccoli.
