How To Cook Broccoli - 8 Best Methods

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Learn how to cook broccoli in all ways possible. Why it's good for you and what's the best way to cook broccoli. How to serve it, and why steaming, roasting and frying broccoli are the healthiest methods to cook it.

What is broccoli

Broccoli is a green vegetable superfood found in the cabbage family, Brassicaceae.

It's been cultivated in Europe for more than 2000 years and its origin can be tracked down to Sicily during the times of the Roman empire.

It can be eaten raw or cooked and has a huge amount of healthy vitamins and minerals that makes it one of the healthiest foods to eat when cooked correctly.

There are a few different varieties of broccoli ranging from the regular green large head to the smaller and longer tender stem and also purple sprouting broccoli to name a few.

Health Benefits of Broccoli

Broccoli is a superfood packed full of vitamins, minerals, fibre and antioxidants.

The various cooking methods listed may affect the Broccoli's nutrient makeup, but broccoli is a super healthy part of any diet whether eaten cooked or raw.

Broccoli also contains a ton of antioxidants. They are very potent and support normal cell function throughout our bodies.

It's also believed and backed by some studies that broccoli contains bioactive compounds that act as an anti-inflammatory.

These same bioactive compounds also protect against cell damage and studies have shown it may even help prevent certain types of cancer.

Lastly, it's packed full of fibre and in return aids in digestion and help regulate blood sugar levels. The list goes on but, I think we get the point.

Broccoli is super healthy. No matter how you eat it.

The Best Broccoli to Buy

• Buy broccoli that looks fresh, green and does not display any major blemishes.
• The stem and florets should feel firm and crisp. Not soft and rubbery.
• A tell-tale sign of old vegetables is a loss of crispness, colour and signs of blemishes.
• The same goes quality check goes for all other vegetables.

How to Prepare Broccoli

Florets

1. Like all vegetables wash it under cold running water.
2. Remove the florets by first removing the central thick stem. The stem can be kept on if you plan to grill it or do larger wedges though.
3. After the stem is removed break off the florets into bite-size pieces and set aside.

Stem

1. Remove the bottom toughest part of the stem and discard. It's not edible.
2. Peel the outer layer of skin and remove any blemishes.
3. Cut the cleaned stem into 1cm slices.
4. Cook separate from florets as the stem is harder and takes more time to cook.

What is the healthiest way to cook broccoli?

Quick methods like steaming, pan frying, oven-roasting and microwaving are the best ways to cook broccoli.

Cooking broccoli quickly and without submerging in water retains most of the nutrients and minerals.

This is because broccoli contains high levels of vitamin C and B which are both soluble in water and destroyed under prolonged cooking times.

Cooking it as quickly as possible also retains its vibrant colour and the texture will stay crisp and not go to mush.

Useful equipment needed

Steamed

My favourite method to cook green vegetables. I used a bamboo steamer basket but you can use a steamer pot or Instant Pot.

1. Set a pot filled about ⅛th with water over high heat.
2. Place your broccoli florets into the basket and close the lid.
3. Carefully place over the pot of boiling water and steam for 4 minutes.

Serve with soy sauce and chilli oil, add last minute to stir-fry or simply season with salt and pepper.

You could also chill the broccoli down in an ice bath if you want to use it later, the following day or in other cold dishes.

Just remember to dry well on a kitchen towel before storing in the fridge.

Blanching

In the Microwave

Very much the easiest, cleanest and quickest way to cook broccoli.

1. Place some broccoli florets in a microwave-safe dish. Pour 25g of water into the dish and cover with a plate, lid or microwave-safe cling wrap. This is so that the water turns to steam and keeps the broccoli from drying out.
2. Microwave on high for 4 minutes. Carefully test it and cook on 30-second bursts if it needs more cooking.
3. Drizzle with some olive oil, fresh black pepper and flakey sea salt.

Alternatively, use it in warm salads or side dishes or add to stews or casseroles last minute.

Pan-Fried

1. Heat a frying pan and add a tablespoon of canola oil.
2. Fry the broccoli on all sides until nicely caramelised.
3. turn the heat down to medium and close the pan with a lid.
4. Let the broccoli cook until it's "al dente" or cooked but still has a little crunch to it.

When you are happy with the doneness, season with salt, pepper, olive oil and a touch of lemon juice.

If you like garlic then crush a clove or two and add to the pan off the heat along with olive oil and seasoning.

Serve as side dish or light dinner vegan dinner.

Oven Roasted

Roasted broccoli is a wonderful thing. Juicy and vibrant with some crispy roasted bits on the outside.

1. Heat your oven to 250 degrees Celcius or 482 degrees Fahrenheit and prepare an oven sheet.
2. Toss the broccoli florets in some olive oil and season with salt.
3. Roast in the oven for about 10 minutes or until it's caramalised.

Season with black pepper and some more olive oil.

Deep Frying

This is a bit of a naughty one but cooked correctly and served with proper food, is a winner.

1. Heat a fryer or pot of oil to 180 degrees Celcius or 356 degrees Fahrenheit.
2. Fry in small batches until the broccoli has a bit of colour and crispiness.
3. When done, drain on a paper towel to get rid of excess oil.
4. Season with salt and pepper or a sprinkling of homemade dukkah mix.

Serve with aioli or lemon mayonnaise.

You could also make a quick tempura batter and make broccoli tempura.

In the Air fryer

Air frying is very much the same oven roasting.

1. Turn your air fryer up to hight.
2. Toss the broccoli in some olive oil and season with salt only.
3. Air fry till nice and golden brown.

Season with freshly cracked black pepper and serve as a side dish or as part of a meal with crispy roasted salmon fillet or juicy oven-roasted chicken breast for a simple light lunch or dinner.

Grilled

My favourite way to cook broccoli.

1. Wash and quarter the broccoli.
2. Remove the bottom part of the stem as it's too hard to eat.
3. Steam or blanch partially for 2 minutes.
4. Drizzle with some olive oil and season with salt.
5. Cook on a hot grill or barbecue and turn often giving it a nice charred.

Serving suggestions

Broccoli can be served with a wide variety of dishes and any time of day as a healthy addition to a balanced diet. Serve with the following.

• Chicken kiev
• Ribeye or bavette steak
• Pork tenderloin
• Lamb koftas
• Thai beef koftas

Or serve simply with one of these homemade condiments.

• Sriracha hot sauce
• Kecap manis
• Authentic Teriyaki
• Caesar sauce
• Garlic and mushroom butter
• Chimichurri sauce

Frequently asked questions

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