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.
