How Long To Boil Broccoli

How long should I boil broccoli?

Method –

  1. Fill a large pan with water, add a tiny pinch of salt and bring to the boil over a high heat.
  2. Meanwhile, on a chopping board, cut the florets from the broccoli, then cut or break them into bite-sized pieces.
  3. Trim and cut the stalk in half, then finely slice it.
  4. Once boiling, use a slotted spoon to carefully lower the broccoli into the water.
  5. Cook for 3 to 4 minutes, or until tender – you should be able to poke the tip of a knife easily into the florets.
  6. Drain over the sink into a colander, then leave to steam dry for a minute.
  7. Tip back into the pan, then sprinkle with a tiny pinch of salt and pepper.
  8. Add the butter and toss to coat, then tip into a serving bowl and serve.

How do you know when broccoli is done boiling?

More Easy Vegetables to Serve on the Side –

  • Roasted Zucchini with Garlic
  • Easy Swiss Chard
  • Roasted Broccoli with Parmesan
  • Easy Sautéed Spinach
  • Oven Baked Sweet Potato Fries

1 bunch broccoli

Many options here:

  • Olive oil, butter, or mayonnaise (use olive oil if cooking vegan)
  • Freshly ground black pepper
  • Lemon zest or juice, balsamic vinegar, seasoned rice vinegar
  • Toasted almonds
  • Toasted sesame seeds
  1. Prep the broccoli crowns and stems: Cut the crowns away from the large stems of the broccoli. Break the crown up into bite-sized florets. Rinse the broccoli florets thoroughly. Peel and discard the thick outer skin of the stems. Slice the stems or cut them into quarters lengthwise.
  2. Bring steamer water to a boil: Place 3/4 to 1 inch of water in a saucepan with a steamer and bring to a boil. (Note that if you don’t have a steamer, you can simply put the broccoli directly into an inch of boiling water.)
  3. Add broccoli, steam 5 to 6 min: Add the broccoli to the steamer and cover; reduce heat to medium and let cook for 5-6 minutes. The broccoli is done when you can pierce it with a fork. As soon as it is pierce-able, remove from heat, place in serving dish. Note that green vegetables like broccoli will turn from vibrant green to drab olive green at about the 7 minute mark of cooking. So, watch the time, and don’t let the broccoli overcook!
  4. Dress with your favorite topping: Dress to taste with butter, olive oil, mayonnaise, lemon zest or juice, seasoned rice vinegar, balsamic vinegar, ground black pepper, toasted almonds, or sesame seeds.

Elise Bauer

Nutrition Facts (per serving)
32 Calories
0g Fat
7g Carbs
2g Protein

Show Full Nutrition Label Hide Full Nutrition Label ×

Nutrition Facts
Servings: 2 to 4
Amount per serving
Calories 32
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 38mg 2%
Total Carbohydrate 7g 2%
Dietary Fiber 3g 11%
Total Sugars 1g
Protein 2g
Vitamin C 60mg 301%
Calcium 37mg 3%
Iron 1mg 3%
Potassium 272mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calories a day is used for general nutrition advice.

Nutrition information is calculated using an ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.

How long does it take to soften broccoli?

How to Steam Broccoli leszekglasner/Getty Images Steaming broccoli is a fast and healthy way to cook this nutritious vegetable. It preserves broccoli’s vibrant green color and fresh flavor without the addition of oil. While boiled broccoli is often soggy, steamed broccoli is characteristically crisp-tender.

Plus, when you boil broccoli, some of the nutrients leach into the boiling water. You don’t have to worry about that with steaming. Your steamed broccoli will be a great meal-prep building block because it’s like a blank canvas. It can be served on its own as a simple side or stirred into many dishes later.

However you choose to enjoy it, start steaming with our easy step-by-step guide below. First things first, you’ll want to make sure your broccoli is completely washed. Although the heads you buy from the grocery store aren’t usually super dirty, dirt can be hiding in some of the nooks and crannies.

The best way to thoroughly wash broccoli is to submerge the head in a large bowl of water. If it boba up, weigh it down with another bowl filled with water. Let it soak for a few minutes then rinse them under a stream of cold water. Many people cut off and discard broccoli stems, but you can actually steam and eat them too.

If the end of the stem is dry, you’ll want to trim off that bit. Then peel off the outer tough skin with a vegetable peeler. Slice the peeled stem into rounds until you get to the part of the stem where the florets branch off. Using your chef’s knife, slice down through the head of cauliflower to whittle off florets, turning the head as you go.

Fill your skillet with about 1/2-inch of water and bring the water to a boil. Make sure you don’t use more water, otherwise the broccoli will boil rather than steam, making for soggy results. Add your broccoli to the skillet and cover it with a lid. Cook until the broccoli reaches your desired level of tenderness, about 3 to 5 minutes. Test out your broccoli with a fork: the tines should just be able to go into the stems of the broccoli, but it shouldn’t be limp or have a brownish hue. Drain the broccoli and season with salt and pepper.

Presenting the most classic way to steam broccoli: in a steamer basket. If you don’t own one, you can use a metal colander instead — as long as it fits inside one of your pans. The step-by-step is below, but if you’d like a complete recipe, check out Food Network’s recipe for,

Pour about an inch of water into a skillet or wok and bring it to a boil over medium-high heat. Put the broccoli florets in a steamer basket and season with salt. Set the steamer basket over boiling water and cook until the broccoli is crisp-tender, 8 to 10 minutes depending on the size of the florets. Remove the steaming basket from the skillet.

The microwave is a fast, smart way to steam broccoli. The only downside is that you have to open it up frequently.

Add your freshly washed broccoli florets to a microwave-safe bowl. Don’t dry them off because you’ll want some water clinging onto them. It’ll drip into the bottom of the bowl; if you don’t see any there, add several tablespoons. This water will turn into steam. Cover the bowl with a microwave-safe plate. Microwave the broccoli on high heat, checking every 30 seconds for doneness. All in all, this should take about 3 minutes, although cook time depends on the size of your florets. Remove the broccoli from the bowl and season with salt and pepper.

Surprise, electric pressure cookers can steam gorgeous crisp-tender broccoli in 10 minutes. All you need is a,

Place 1 cup of water in the Instant Pot. Add the broccoli to the steamer basket and place that in the pot too. Close the lid and select the steam setting for 0 minutes, which means the veggies will be done as soon as the Instant Pot comes to pressure. All in all, it’ll take about 10 minutes for it to pressurize and naturally release. Remove the broccoli from the steamer basket insert and season with salt and pepper.

Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved. Steamed broccoli is an empty canvas. You can eat it with salt and pepper or serve it with some lemon wedges to up the ante. Use it in recipes that call for already cooked broccoli like this or these (above).

Can you boil broccoli too long?

How Long To Boil Broccoli Broccoli eaten raw may be the best way to take advantage of its cancer-fighting compounds.J. Scott Applewhite/AP hide caption toggle caption J. Scott Applewhite/AP How Long To Boil Broccoli Broccoli eaten raw may be the best way to take advantage of its cancer-fighting compounds.J. Scott Applewhite/AP Is there a right or a wrong way to cook a vegetable? If you want to unleash all its disease-fighting superpowers, then the answer is probably yes.

And as scientists poke and prod the inner world of vegetables down to the molecule, they’ve learned that broccoli is among the veggies sensitive to cooking technique. If cooked more than a few minutes, broccoli’s antioxidants aren’t as adept at knocking out carcinogens that cause cancer. And if you want broccoli to do just that – fight cancer — forget about taking broccoli supplements, which don’t hold a candle to the whole vegetable, an expert says in a new paper,

A lot of other vegetables are packed with vitamins, minerals and valuable chemicals that can be unlocked or blocked, depending on preparation and the foods they’re eaten with, as The Salt’s co-host, Allison Aubrey, has reported, Tomatoes are best eaten with a little fat, like olive oil, while carrots may be more willing to offer up their antioxidants when cooked.

But as Emily Ho, an associate professor and researcher at the Linus Pauling Institute at Oregon State University, tells The Salt, cooking broccoli too long destroys the enzyme that breaks down chemicals called glucosinolates into cancer-fighting agents. That means a savory cream of broccoli soup, for example, is sadly not going to showcase broccoli at its nutritional best.

But choppin’ broccoli is still just fine, as fans of Dana Carvey’s classic Saturday Night Live skit will be glad to hear. And the best way to eat it once chopped is raw or steamed for just two to three minutes. This applies to other cruciferous veggies – like cauliflower, kale, wasabi and cabbage — too, says Ho, who’s been studying broccoli for years.

These vegetables all have compounds that can “target sick cells and keep normal cells happy, which is what you want for cancer prevention,” Ho says. Her latest paper, published in the Journal of Agricultural and Food Chemistry, however, shows that most broccoli supplements don’t have enough of the good enzyme that will put those compounds to work.

Ultimately, Ho says, the best way to use food to prevent cancer is to eat five to nine servings of fruits and vegetables a day and eat a wide variety of them. The way cancer does damage in the body is, after all, pretty complex stuff, and each fruit or vegetable may play a different role in helping fend off disease.

Is boiled broccoli still healthy?

Broccoli has a fantastic nutritional profile that offers plenty of potential health benefits. It’s rich in fiber, vitamin C, and antioxidants ( 1 ). Broccoli can be prepared in numerous ways, including sautéed, steamed, boiled, or roasted, but it can also be served raw in salads or with dips.

  1. This article explores whether you can safely eat raw broccoli and the advantages and disadvantages of eating it raw or cooked.
  2. While it may be more commonly served cooked, broccoli can be a nutritious addition to your diet without hardly any preparation.
  3. To enjoy raw broccoli, first clean the head of broccoli under cold running water,

Use your fingers to rub clean any noticeably dirty spots and gently pat the broccoli with a paper towel until it’s completely dry. Using a sharp knife, cut the broccoli florets from the main stem into bite-sized pieces. Both the florets and stems are completely safe to eat.

  • However, the stems may be stringy and tougher to chew.
  • The thinner the stems are cut, the easier they’ll be to chew.
  • At this stage, the broccoli can be enjoyed just as it is, though you may choose to boost the flavor by dipping the florets in a yogurt -based dressing, hummus, or another vegetable dip.

You can easily add broccoli to a raw vegetable platter or mix it into a tossed salad or pasta dish to add texture, flavor, and nutritional value. Summary Broccoli can be enjoyed raw with little preparation. Florets can be incorporated into salads, added to a veggie platter, or enjoyed dipped in various dipping sauces and dressings.

Some cooking methods may reduce broccoli’s content of certain nutrients. For instance, broccoli is an excellent source of vitamin C, One cup (90 grams) of chopped raw broccoli provides 90–108% of the Recommended Daily Allowance (RDA) for this nutrient for men and women, respectively ( 2, 3 ). However, vitamin C is a heat-sensitive vitamin, and its content can vary greatly depending on the cooking method,

One study found that stir-frying and boiling broccoli decreased the content of vitamin C by 38% and 33%, respectively ( 4 ). Another study noted that microwaving, boiling, and stir-frying caused significant losses in vitamin C and chlorophyll, a health-boosting pigment that gives broccoli its green color ( 4 ).

Steaming broccoli appears to offer the greatest retention of these nutrients, compared with the other cooking methods mentioned ( 4 ). Broccoli is also rich in the natural plant compound sulforaphane. Sulforaphane has been linked to various health benefits and may help protect against heart disease, cancer, diabetes, and digestive issues ( 5, 6, 7, 8 ).

Interestingly, your body is able to more readily absorb sulforaphane from raw broccoli than cooked broccoli ( 9 ). Nevertheless, cooking broccoli may have its benefits. For example, cooking broccoli significantly enhances its antioxidant activity. Specifically, cooking may boost broccoli’s content of carotenoids, which are beneficial antioxidants that help prevent disease and enhance the immune system ( 10, 11 ).

Summary Cooking broccoli may significantly increase its antioxidant activity but decrease its content of heat-sensitive nutrients like vitamin C and sulforaphane. Steaming broccoli appears to offer the greatest retention of nutrients. In most cases, raw broccoli is safe to enjoy with little or no risks.

However, like most vegetables in the cruciferous family, both raw and cooked broccoli may cause excessive gas or bloating in some people. Broccoli may cause digestive distress, particularly in people with irritable bowel syndrome (IBS) ( 12 ). This is due to its high fiber and FODMAP content.

  • FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols) are poorly absorbed short-chain carbs that are found naturally in foods, including cruciferous vegetables like broccoli ( 12 ).
  • In individuals with IBS, FODMAPs can pass to the colon unabsorbed, which may cause excessive gas or bloating ( 12 ).

It’s unclear whether certain cooking methods can affect the FODMAP content of food. Still, cooking broccoli may help soften tough plant fibers that are found in cruciferous vegetables like broccoli. Therefore, it may make broccoli easier to chew and digest for some individuals.

  1. Summary Both raw and cooked broccoli contain FODMAPs, which are short-chain carbohydrates that may cause gas and bloating in some individuals.
  2. Cooking broccoli softens its fibers, making it easier to chew and digest.
  3. Making broccoli a part of your diet is a healthy choice regardless of how you prepare it.

Both cooked and raw broccoli offer beneficial nutritional profiles that are rich in fiber, antioxidants, and important vitamins and minerals ( 1, 13 ). To reap the greatest health benefits, it’s best to eat a variety of raw and cooked broccoli. Enhance tossed salads by topping them with chopped raw broccoli florets, or simply munch on raw broccoli as a nutritious and crunchy snack.

On the other hand, enjoy lightly steamed broccoli as a stand-alone side dish or mixed into a hearty casserole. Summary Both raw and cooked broccoli are nutritious. Incorporating a combination of the two into your diet will offer the greatest health benefits. Broccoli is a nutrient-packed vegetable that can be eaten safely either raw or cooked.

Cooking may enhance the antioxidant activity of broccoli, but it may also reduce its content of certain heat-sensitive nutrients, such as vitamin C and sulforaphane. When cooking broccoli, it may be best to steam it, as this appears to offer the greatest retention of nutrients, compared with other cooking methods.

Why is boiling broccoli not recommended?

Broccoli More Nutritious When Raw or Cooked? Is broccoli more nutritious raw than when cooked? Actually, raw broccoli is not necessarily more healthful than cooked. Broccoli is part of the cruciferous vegetable family and great food to include in your diet either raw or lightly cooked.

These vegetables provide many nutrients but their unique contribution is a group of compounds called glucosinolates. When we chew or chop these vegetables, glucosinolates are exposed to an enzyme stored elsewhere in the plant that converts these inactive compounds to isothiocyanate compounds which studies suggest may reduce cancer risk.

The latest research shows that you can get high amounts of these protective compounds if you blanch the vegetables first. Blanching is a quick dip in boiling water, followed immediately by cooling. You can also preserve both nutrients and the enzyme needed to form protective isothiocyanates if you steam broccoli for three or four minutes (just until crisp-tender) or microwave for less than one minute.

Especially if you won’t be consuming the cooking liquid (as in soup), boiling broccoli—or other cruciferous vegetable—is not the optimal method. Boiling leaches out the vegetable’s water-soluble vitamins in these vegetables, such as vitamin C and folate, as well as many of the glucosinolate compounds, which are water-soluble, too.

Moreover, too much exposure to high temperatures destroys the enzyme that converts the inactive glucosinolates to active compounds. 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.
  • When you want cooked broccoli, steaming or very brief microwaving are excellent choices.
  • The American Institute for Cancer Research helps the public understand the relationship between lifestyle, nutrition and cancer risk.

We work to prevent cancer through innovative research, community programs and impactful public health initiatives. : Broccoli More Nutritious When Raw or Cooked?

How long to steam broccoli over boiling water?

How to Steam Broccoli – Prep Time: 3 minutes Cook Time: 5 minutes Serves 4 This steamed broccoli recipe is my favorite method for cooking broccoli. It takes less than 10 minutes, and the florets are sweet, crisp-tender, and bright green. Serve it as a side dish, or toss it into grain bowls, mac and cheese, and more!

1 pound broccoli florets Water, for steaming Olive oil, lemon juice, salt, and pepper, for seasoning, optional

Place the broccoli florets in a steamer basket and set over a pot with 1-inch of water. Bring the water to a simmer, cover, and let steam 5 minutes, until the broccoli is tender. Season the steamed broccoli with olive oil, lemon juice, salt, and pepper, as desired.

What is the healthiest way to cook broccoli?

How to Cook Broccoli – Perfectly cooked broccoli is an appetizing bright green with a mild, pleasant flavor and a tender but firm texture. To avoid overcooking, uncover once it’s done and serve right away. You can also plunge it into an ice bath to stop the cooking – this will preserve the color, flavor, and nutrients.

Here’s a friendly visual to help you avoid overcooking broccoli, which may strip it of some nutrients. It shows what to shoot for. The broccoli cooked to “crisp-tender” still holds its healthy crunch and likely has retained vitamins and other nutrients a bit better than the flabby, overdone version. Photo by Meredith.

How to Steam Broccoli If you have a pasta cooker with a steaming basket, add about an inch of water to the bottom of the pan and bring the water to a boil. Add cut broccoli florets and peeled, sliced rings of broccoli stalks to the basket and steam, covered, for just 3 to 5 minutes.

  • If you like softer broccoli, let it go for a few minutes more.
  • You can also steam broccoli directly in a skillet: add cut broccoli and about 1/4 inch of water to a skillet and cook covered for about 5 minutes.
  • Steamed broccoli may be one of the healthiest ways to cook broccoli because it’s quick and nutrients and vitamins won’t be lost in the cooking water, as can be the case with boiled broccoli.

Broccoli with Garlic Butter and Cashews “What a hit with my family. Just the right mixture of garlic and cashews with our favorite side dish, broccoli,” says SALSIEPIE. “And, so very easy to make!! If in a pinch, you could probably use frozen broccoli too.” Broccoli with Garlic Butter and Cashews | Photo by Scotdog.

Have a need for speed? Here’s how to steam broccoli in the microwave. Simply add small florets of broccoli to a microwave-safe bowl. Sprinkle with a couple tablespoons of water and microwave on high for 5 to 7 minutes or until it reaches your desired doneness. This 5-star recipe for Linguini with Broccoli and Red Peppers features microwave-steamed broccoli – the entire meal is ready in 20 minutes! How to Stir-Fry or Sauté Broccoli Broccoli takes very well to quick-cooking techniques like sautéing or stir-frying.

Heat a little oil in a frying pan or wok over high heat, and add cut broccoli florets and peeled, sliced rings of broccoli stalks, stirring and cooking for just 4 or 5 minutes. Restaurant Style Beef and Broccoli “This is the best broccoli beef recipe,” says Joe.

  • It’s simple, but it taste like you bought it from a Chinese restaurant.” Broccoli and Beef | Photo by Meredith.
  • Here’s another way to saute broccoli.
  • Treat it like fried rice! That’s right, it’s Broccoli Rice,
  • To make it, you’ll pulse raw broccoli florets in a food processor until the broccoli looks like grains of rice.

Then saute it in a skillet like fried rice. Broccoli rice is a terrific, low-carb replacement for white rice. You can also turn your broccoli rice into other fun foods, including Broccoli Rice Pizza Crust and Broccoli Tots ! How to Roast Broccoli Here’s how to cook broccoli in the oven.

Toss cut broccoli with olive oil and a pinch of salt, and spread the broccoli out in a single layer on a baking dish pre-heated in a 400-degree oven. The broccoli should sizzle when it hits the pan. Roast the broccoli until tender and a little browned at the edges. Easy Roasted Broccoli “Easy roasted broccoli,” says karen.

“Easy roasted broccoli. My favorite part is the roasted sliced stem pieces.” Easy Roasted Broccoli | Photo by LilSnoo. Here’s how to bake broccoli, take 2: it’s called, Flash-Blasted Broccoli. This high-heat method is a terrific technique for coaxing delicious caramelized flavors from your roasted broccoli.

It’s arguably the best way to cook fresh broccoli in the oven. How to Grill Broccoli Cooking broccoli on the grill creates delicious caramelized flavors and it’s lightning quick. Cut the broccoli into large chunks so they don’t fall through the grates. (Alternately, you can use a grilling basket or lay aluminum foil over the grates.) Grill broccoli over medium-high heat on lightly oiled grates.

You might also toss the broccoli florets in a little bit of olive oil – but watch out for flare ups! Turn the broccoli with tongs, cooking for about 5 to 7 minutes total. The charred grilled flavors will be delicious all on their own, so season your grilled broccoli lightly (maybe just a drizzle of olive oil and a splash of lemon juice).

Here’s a very simple recipe for Grilled Broccoli that seasons with balsamic vinaigrette. Bake Broccoli in a Casserole Adding broccoli to casseroles is a great way to sneak something healthy and green into weeknight meals. Broccoli Cornbread with Cheese “This moist bread with a sweet corn flavor can be served as a side dish with any meaty entree,” says Susie P.

“Adding Cheddar cheese helps seal the deal to convert the picky broccoli hater.” Photo by Meredith. Eat Broccoli Raw Forget the chips. Broccoli’s the smart choice for scooping up dips. And uncooked broccoli also adds exciting crunch to raw salads. Pro Tip: To crisp up broccoli florets that have gone a bit limp, soak ’em for a spell in ice-cold water.

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Can I eat raw broccoli?

Healthy Eating – Broccoli can be eaten raw, cooked with meals, or as a snack.

How long to boil broccoli without losing nutrients?

Notes –

  • Try to cut the florets the same size so they all finish cooking at the same time.
  • Make sure the water is steaming before you start cooking the broccoli.
  • The stem is edible but the outer layer of the stem is tough. If you peel the outer layer of the stem it will be more tender.
  • Perfectly cooked broccoli is vibrant green, slightly firm but tender enough to pierce with a fork. If you want it really soft, cook it for 7 to 8 minutes. However, If you cook it that long it will lose its vibrant green color and a lot of nutrients.
  • If you don’t have a steamer you can place the broccoli directly into the pot with the steaming water but the florets on the bottom will be poached in the water (not steamed) and get over-cooked.
  • Additional seasoning is not calculated in the nutrition information.

When not to cook broccoli?

Color – 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.

How do restaurants make broccoli taste so good?

Have you ever wondered why you LOVE the Brussels sprouts, cauliflower, or fennel at restaurants but can barely gag these veggies down at home? The answer to this wonder can be summed up in just 2 words: Bacon Fat. It’s true. Many restaurants roast or pan-fry their vegetable side dishes in bacon, butter, or other animal fat – or a mixture of these.

Why? Because it makes veggies taste richer, more flavorful, and saltier than they would if you cooked them at home, which encourages you and other customers to keep coming back for more. Is it really that simple? Yes. Chefs are not magicians. They just use whatever they must to make their dishes taste good to most palates – i.e.

lots of butter, oil, and salt (much more than you would feel comfortable cooking with at home). Why am I telling you this? To remind you that 1. Eating out should be an occasional treat. Restaurant food is almost always less healthy than home-cooked food.

When you eat at home, you control the ingredients.2. You can make veggies taste this good at home! Cooking with oils, butter, bacon fat, etc. is not necessarily a bad thing, as long you can keep the amounts of these additions in check. A drizzle here or tablespoon there will add flavor and an appealing mouth-feel without turning your steamed, roasted, grilled, or sauteed veggies into junk food.

Just remember that 1 tablespoon of any fat adds about 120 calories and 12-14g fat, so measure out your portions until you really have an eye for estimating.

What is the best way to cook broccoli?

Broccoli can be eaten raw, but blanching it quickly in boiling water helps give it a more crisp-tender texture and bring out its flavor. Broccoli can also be steamed, sautéed, and roasted. You could even throw long spears on the grill!

How do you soften broccoli quickly?

Here’s How to Steam Broccoli in the Microwave: – Place chopped broccoli in a microwave-safe bowl and pour 3 tablespoons of water over the top. Cover with a plate and microwave on high for 2 1/2 to 4 minutes, until broccoli is tender. Be careful when you remove the broccoli from the microwave. The steam will be hot! Transfer broccoli to a serving dish and serve plain or toss with butter and a little salt and pepper. And enjoy! How easy was that!? For more vegetables in the microwave recipes, try Green Beans in the Microwave, Corn on the Cob in the Microwave, and Cauliflower in the Microwave,

▢ 1 large head broccoli chopped ▢ 3 tablespoons water ▢ 1 tablespoon salted butter optional ▢ Salt and pepper to taste optional

Place chopped broccoli in a microwave-safe bowl and pour water over the top. Cover with a plate and microwave on high for 2 1/2 to 4 minutes, until broccoli is tender. Be careful when you remove the broccoli from the microwave. The steam will be hot! Transfer broccoli to a serving dish. If desired, top with butter, tossing to coat. Sprinkle with salt and pepper to taste. Enjoy!

Approximate nutritional information is for steamed broccoli only. Broccoli tossed with butter, salt and pepper is approximately 100 calories per serving.

Can you over water broccoli?

Common problems when growing broccoli from seed – When growing broccoli from seed, there are a few common problems to watch out for. The first is improper planting depth. If planted too deeply, seeds may not germinate or take longer than usual to do so.

It’s important to make sure that the soil isn’t too compacted and that it has been watered before planting. Planting too shallow can also cause issues with germination if the seeds don’t stay moist. The most common problem with growing broccoli seedlings is damping off. This refers to a fungal infection that completely kills the baby broccoli seedling when it is very young.

Damping off usually takes the form of the stem thinning at the base of the plant, causing the seedling to topple over and die. In older seedlings, fungal infection can cause vascular wilt, in which the leaves start to yellow and dry out. Combatting fungal disease starts with preparing a clean seed starting area.

  • Bleach your seed starting supplies, use a fresh bag of seed starting mix, and buy seeds from a high-quality seed company,
  • Eep the planted seed trays warm while the seeds germinate, but drop the temperature as soon as seedlings appear.
  • The optimum growing temperature for maturing broccoli plants is 60-65°F (15-18°C).

Keeping brassica seedlings at room temperature is a recipe for fungal infection to breed and spread. Another issue when growing broccoli is poor drainage in the soil. Poor drainage can lead to root rot which will stunt growth and eventually kill off your plants if left unchecked.

  • Make sure that your garden bed has good drainage by adding organic matter such as compost or peat moss into it before sowing seeds.
  • Pests are another problem when growing broccoli from seed, particularly aphids, and caterpillars which love munching on young plants.
  • Regularly check your plants for signs of infestation and act quickly if you find any pests present – remove them manually or use an insecticidal soap spray as soon as possible before they spread further around your garden beds.

Finally, overwatering can be a problem when growing broccoli from seed – too much water can drown out small sprouts and prevent them from taking hold in the ground properly, leading to stunted growth or even death of young plants. Monitor the water you provide each day (a general guideline is about one inch a week) and stay away from giving too much in dry times; this should help keep those bothersome overwatering issues at bay.

Is overcooked broccoli good?

I Always Overcook My Broccoli — Here’s Why You Should Too Photograph by Mike Garten for Food Network Magazine, As a working parent, steamed broccoli is an easy go-to veggie for me to serve my kids on a busy school night. Unlike me, my kids hate roasted broccoli.

  • They claim it tastes bitter, and they aren’t necessarily wrong.
  • Roasting tends to concentrate the bitterness of broccoli.
  • Personally, I like that.
  • My kids? Not so much.
  • More often than not, when I’m steaming broccoli, I have a bad habit of leaving it unattended and inevitably, I overcook it.
  • But then a funny thing happened.

After making this “mistake” quite a few times, my kids declared that they preferred eating broccoli in this way. I wasn’t necessarily shocked — overcooked broccoli does have a delicate flavor and an almost creamy texture. After eating it a few times with a (see picture above), I began to understand the accidental charm of this mushy side dish.

  • Now, I am in no way claiming credit for overcooked broccoli.
  • In fact, Italians have a famous pasta dish called Broccoli Ripassati that revolves entirely around the mushy vegetable.
  • In its simplest form, the dish consists of overcooked broccoli sauteed with garlic; the broccoli is then mashed with pasta water and tossed with any kind of pasta (spaghetti and orecchiette tend to be the most popular) and Parmesan cheese.

It can also be dressed up with some ricotta cheese, cream, crushed red pepper or anchovy filets. Though it’s not a dish you’ll find on many restaurant menus in Italy — it’s considered to be more of a humble home-cooked meal — it’s still one I can’t get enough of when I’m traveling.

  1. Photograph by Khalil Hymore.
  2. I based the recipe (pictured above) I developed for recent March/April 2022 double-issue on this dish.
  3. It’s simple, easy and only uses 5-ingredients, making it perfect for weeknights.
  4. I’ve also found that mushy broccoli to be the perfect ingredient to incorporate into, and transform, a handful of other dishes.

It can be finely chopped or mashed and stirred into eggs for an omelet or, It can be topped with a generous handful of grated gruyere and crunchy panko to make an, which can be eaten completely on its own or served on the side of your favorite protein.

It can even be pureed with broth and cream for a simple soup. It’s super delicious whipped into mashed potatoes, and sometimes, I even mash it with avocado and spread it over whole grain toast for a healthy snack or breakfast! In short: if you overcook your broccoli, like me, there’s no need to throw it away! Just enjoy its delicate flavor and creamy texture in other applications.

Now if you overcook your nuts while toasting them in the oven (another kitchen problem of mine), I can’t help you there. You’re on your own! Related Content: : I Always Overcook My Broccoli — Here’s Why You Should Too

Is broccoli really a Superfood?

Broccoli is a great source of antioxidants and may enhance your health by reducing inflammation, improving blood sugar control, boosting immunity, and promoting heart health. Why Is Broccoli a Superfood? fiber, vitamin C, vitamin K, iron, and potassium.27 calories per ½ cup.

What is the healthiest vegetable?

1. Spinach – This leafy green tops the chart as one of the most nutrient-dense vegetables. That’s because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).

Spinach also boasts antioxidants, which may help reduce your risk of disease. One study found that dark leafy greens like spinach are high in beta carotene and lutein, two antioxidants that are associated with a decreased risk of cancer ( 2 ). Another study suggested that spinach may benefit heart health by helping reduce blood pressure ( 3 ).

Summary Spinach provides several antioxidants and is especially rich in vitamin K. It may benefit heart health and reduce disease risk.

Is it healthier to steam or boil broccoli?

Story highlights – Cooking vegetables can release nutrients and boost antioxidant capabilities Maximize nutrition by matching the cooking method to the vegetable Good defaults are steaming and microwaving CNN — Whether you love vegetables or not, there’s one thing you know for sure: Veggies are really good for you.

  • And you can make them even more nutritious if you prepare them in ways that maximize their benefits.
  • Oddly enough, that’s not likely to be raw.
  • Studies show the process of cooking actually breaks down tough outer layers and cellular structure of many vegetables, making it easier for your body to absorb their nutrients.

For example, compared to raw, “studies found that eating cooked spinach and carrots resulted in higher blood levels of the antioxidant beta carotene, which then converts to vitamin A,” said registered dietitian Elaine Magee, author of “Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well.” And it’s not just limited to vitamins, Magee said.

“Cooking vegetables also helps increase the amount of minerals, like calcium, magnesium and iron, available to the body,” she said. As a general rule, it’s best to keep cooking time, temperature and the amount of liquid to a minimum. That’s why steaming is one of the best ways to cook most vegetables.

It turns out that’s especially true for broccoli, long touted as one of our top anti-cancer foods, “When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top,” Magee said. “as they are likely to contain more beta carotene and vitamin C than florets with lighter green tops.” A 2009 study prepared broccoli using five popular methods – boiling, microwaving, steaming, stir-frying and stir-frying/boiling.

  • Researchers found steaming kept the highest level of nutrients.
  • Boiling vegetables causes water soluble vitamins like vitamin C, B1 and folate to leach into the water,” Magee said.
  • So unless you are going to drink the water along with your vegetables, such as when making soups and stews, these vitamins are typically poured down the sink.

Steaming is a gentler way to cook because the vegetables don’t come in contact with the boiling water.” Another 2009 study found peas, cauliflower and zucchini to be particularly susceptible to a loss of nutrients through boiling, losing more than 50% of their antioxidants.

“Water is not the cook’s best friend when it comes to preparing vegetables,” the researchers summarized. But what’s a rule without exceptions? In this case, it’s carrots. Another study showed both boiling and steaming increased levels of beta carotene. But try to cook carrots whole, as cutting can reduce nutrients by 25%.

In fact, cooking veggies whole is often the best choice to preserve nutrients. When that’s not practical, be sure to cut them into large uniform pieces that will cook evenly. And wait to wash your vegetables until just before you cut – washing before storing may promote bacterial growth and speed up spoilage, Magee said.

  • Microwaving uses little to no water, and can heat the veggie quickly from within, preserving nutrients such as vitamin C that break down when heated.
  • A 2003 study found significantly higher levels of phytonutrients in zucchini, carrots and beans cooked with minimal water.
  • Phytonutrients are compounds naturally found in plants that provide health benefits and disease protection in the human body.

Another exception: Don’t microwave cauliflower. The 2009 Spanish study found the highest losses of nutrients in cauliflower after boiling and microwaving. Studies show that during deep-fat frying, fat penetrates the food and vegetables dehydrate. But sauteing in a bit of healthy cooking oil, such as extra-virgin olive oil, is a great way to cook many vegetables.

  1. Not only does it maximize flavor, but the addition of olive oil “appears to increase the absorption of phytonutrients like phenols and carotenes,” said Magee, who is also the corporate dietitian for the grocery firm Albertsons Companies.
  2. That’s because many of the vitamins and nutrients in vegetables are fat soluble, meaning your body absorbs them better in the presence of fat.

A 2015 study linked sauteing certain highly popular Mediterranean vegetables, such as eggplant, in extra-virgin olive oil with an increase of antioxidants that can protect against cancer. Olive oil is a great option for sauteing because it has one of the highest levels of antioxidants and phytonutrients of the cooking oils.

While olive oil has a lower smoke point than canola, Magee said, “when sauteing, you control the temperature that food is cooked at, so you can avoid the higher temperatures.” Contrary to grilling, which normally involves some sort of charcoal, “griddling” uses a pan with distinctive raised edges and is normally done on the stove or in the oven.

Veggies griddled with a tiny bit of olive oil can develop intense flavor and be quite healthy. The 2009 Spanish study found it to be an especially good choice for green beans, asparagus, broccoli, celery, onions, Swiss chard and onions. Baking or roasting is hit-or-miss, and very dependent on the vegetable.

  • Oven temperature, time and the specific vegetable determines the vitamin content,” said Magee.
  • Nutrient capacity will decrease a bit with some vegetables while access to certain nutrients may go up with others.” The 2009 Spanish study found artichokes, asparagus, broccoli, celery, eggplant, green beans, onions and spinach kept their antioxidant capacity after baking.

Green peppers lost antioxidant capacity. Tomatoes are also served well by roasting – and cooking in general. Studies show that cutting and heating tomatoes opens up the cell wall of the fruit (and tomatoes are technically a fruit), which allows greater access to the health benefits of the antioxident lycopene.

  1. Adding a bit of healthy fat, such as olive oil, helps as well.
  2. Lycopene fights a range of diseases,” said Magee.
  3. The fat-soluble red pigment found primarily in tomatoes is thought to have the highest antioxidant activity of all the carotenoids and antioxidant compounds, and may reduce the risk of an assortment of diseases, from Alzheimer’s to cancer.” Maximize that benefit, Magee added, by never peeling a tomato or throwing away it’s seeds.

“Most of the antioxidant power of the tomato actually lies in the peel and seeds,” Magee said, “so the best way to cook fresh tomatoes is au naturel.” But if you hate tomatoes don’t rush out and buy a lycopene supplement, Magee warned. “Overall, the evidence of lycopene’s anti-cancer effect is more evident in people who eat plenty of tomato products than in those who take supplements.” So, which cooking method is best? The answer often depends on the vegetable.

If you’re a dedicated cook, staying on top of the latest science might be helpful. “As researchers have begun to see patterns emerge that show how various food components and cooking methods actually work together to yield even greater health benefits,” Magee said, “the study of nutrition has been taken to a higher level.

It’s almost as if a new language is being spoken.” But Magee added that for days when you’re too busy to look up the latest research, here’s how to boil it down (so to speak): Default to steaming and microwaving with just a little bit of water, throw in a splash of olive oil when you can, and your veggies – and body – will thank you.

How long to boil broccoli without losing nutrients?

Notes –

  • Try to cut the florets the same size so they all finish cooking at the same time.
  • Make sure the water is steaming before you start cooking the broccoli.
  • The stem is edible but the outer layer of the stem is tough. If you peel the outer layer of the stem it will be more tender.
  • Perfectly cooked broccoli is vibrant green, slightly firm but tender enough to pierce with a fork. If you want it really soft, cook it for 7 to 8 minutes. However, If you cook it that long it will lose its vibrant green color and a lot of nutrients.
  • If you don’t have a steamer you can place the broccoli directly into the pot with the steaming water but the florets on the bottom will be poached in the water (not steamed) and get over-cooked.
  • Additional seasoning is not calculated in the nutrition information.

How long to steam broccoli over boiling water?

How to Steam Broccoli – Prep Time: 3 minutes Cook Time: 5 minutes Serves 4 This steamed broccoli recipe is my favorite method for cooking broccoli. It takes less than 10 minutes, and the florets are sweet, crisp-tender, and bright green. Serve it as a side dish, or toss it into grain bowls, mac and cheese, and more!

1 pound broccoli florets Water, for steaming Olive oil, lemon juice, salt, and pepper, for seasoning, optional

Place the broccoli florets in a steamer basket and set over a pot with 1-inch of water. Bring the water to a simmer, cover, and let steam 5 minutes, until the broccoli is tender. Season the steamed broccoli with olive oil, lemon juice, salt, and pepper, as desired.

How long does it take to boil carrots and broccoli?

Steps –

  1. Heat a large pot of water to a boil on high. Season with salt. Add the broccoli and cook 4 min.
  2. Add the carrots to the same pot and cook 2 min., until broccoli and carrots are tender. Drain well.
  3. Toss with the chili sauce and soy sauce.
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