5 easy ways to cook broccoli and retain its nutrients

Broccoli, a favourite steamed side dish with lemon and butter, a dependable team player in rapid stir-fries, and nutritious addition to a variety of cheesy pasta meals. Broccoli is the vegetable we turn to when we want to add a little something more to a dish. How about a discussion on the various ways to cook it and enjoy all its goodness?

How to spot the best broccoli when buying it

Let’s talk about how to buy the best broccoli before we even cook it?

Choose broccoli with a uniform green tint and no major brown or yellowing areas when shopping. The broccoli stem and crown should be firm and springy; mushy stems or limp florets indicate that the broccoli is old. Remember, broccoli needs to be stored in the crisper drawer of the refrigerator until ready to use. This way, it lasts at least a week in the refrigerator.

With the most popular way to cook this vegetable being steam; it’s considered perhaps the healthiest way to cook broccoli. Apparently steamed broccoli is the best antidote to overindulgence. It's detoxifying, healthy, and high in vitamin C, protein (protein accounts for 45% of the calories in broccoli), and fibre. However, steaming always leaves many wondering how long you should boil broccoli before it becomes soggy and brown and if that is really the best way to cook broccoli. Well, we have come up with not just one but five different ways to cook broccoli and still retain its nutrients! 

How to cook broccoli in the microwave

Pour 2 / 3 tablespoons of water over the broccoli florets and stems in a microwave-safe dish. Set your microwave on high and run it for 3 to 4 minutes, covered with a dinner plate. Carefully remove the lid and inspect the broccoli for tenderness. If necessary, microwave in 1-minute bursts so that it doesn't overcook. Microwave steamed broccoli can be used in a variety of ways, such as a side dish with olive oil and seasonings, warm salads, frittatas and casseroles, and soups.

Blanched broccoli

Prepare an ice-water dish and place it near the burner. Use a large saucepan of water and bring it to a vigorous boil. Toss in a tablespoon of salt—Cook for 1 to 1 1/2 minutes, or until the broccoli florets are crisp-tender. Remove with a slotted spoon and immerse into icy water right away. Return the water to a boil, then cook the stems for 1 1/2 to 2 minutes, or until crisp-tender. Cook for an extra 30 seconds if you want softer vegetables. → Vegetable platters, cold salads, frittatas, and various casseroles can all benefit from blanched broccoli. 

Roasted broccoli

Broccoli becomes as enticing as French fries when roasted! If you have the time, this is our favourite way to prepare it. Broccoli roasted in the oven is soft and charred, with crispy dark brown sections. It has a subtle, almost sweet taste to it. You’ll need at least 20 mins to prepare broccoli this way, so make sure you take that into account when planning your meals. Roasted broccoli is good as a side dish, in cold or warm salads, and as a pizza topping (just under-roast so the broccoli doesn't burn when it's now cooking on the pizza).

Sauteed or pan-fried broccoli

On a weeknight, sauteed or pan-fried broccoli is the quickest and most delicious method to prepare it! Unfortunately, broccoli is frequently overdone, making it mushy and flavourless. However, this easy pan-fried broccoli cooks until gently browned, crisp, soft, and tasty! Why not try it with this Corne Carne recipe for a flavourful and nutritious meal?

Grilled broccoli

Have you ever tried grilled broccoli? It has quickly become one of our new favourite summer side dishes. Thanks to the grill, this wonderful veggie comes out crisp, tender, and charred, with a hint of smoke. Grilled broccoli is a great side dish for any grilled meal when cooked simply with olive oil, salt, and lemon juice.

There you go, five different ways to cook broccoli and still retain its nutrients! Bon appetite.

More great broccoli recipes

Here are a few recipes to help you cook broccoli perfectly:

• Roasted broccoli with Parmesan cheese, lemon and garlic.
• Cheesy chicken broccoli casserole
• Keto broccoli salad
• Caramelized broccoli with garlic
• Tripple broccoli pasta salad
• Cheat's chicken ramen
• Easy chinese broccoli Stir Fry with Garlic Sauce
• Quick & Easy Sautéed Broccolini Recipe
• Classic Teriyaki Chicken Fried Rice Dome