How to cook broccoli?

How to cook broccoli
(Image: © Louis Hansel/Unsplash)

Broccoli, this cruciferous vegetable from the cabbage family, is not always very popular. And yet, if you correctly cook broccoli, it can prove to be tasty and above all full of benefits for the body and health!

1. The benefits of broccoli

Regular consumption of vegetables and fruits has been associated with a reduction in many health risks. Several studies have indicated that consumption of certain plant foods such as broccoli may:

  • Reduces the risk of obesity, diabetes, heart disease, and the risk of death in general.
  • It also promotes healthy skin and hair.
  • Increases energy and reduces total weight.

Let us introduce you to some of the benefits of broccoli in detail:

1.1 Fighting cancer. Several studies link the consumption of large amounts of cruciferous vegetables with a lower risk of cancer, especially lung and colon cancer.

According to studies, it was found that Sulforaphane contained in broccoli and cruciferous vegetables, in general, can prevent the development of cancer cells by affecting the action of an enzyme and stopping its action.

1.2 Cardiovascular health. Daily consumption of cruciferous plants, is associated with a lower blood concentration of homocysteine, which would decrease the risk of cardiovascular disease. Broccoli consumption in postmenopausal women may be associated with a lower risk of death from cardiovascular disease.

1.3 Rich in various vitamins, it would help cell renewal of the skin and would fight wrinkles effectively.

1.4 Rich in potassium and vitamin B, broccoli would prevent muscle cramps.

2. Nutritional value of Broccoli

Nutritional value of Broccoli

Glycemic load: Low

Antioxidant power: Moderate for raw broccoli; weak for cooked broccoli

Moving to the second part of our article and let’s see together how to cook broccoli. Find out below some healthy recipes.

3. How to cook broccoli

To take full advantage of its protective micronutrients, the ideal is to consume it raw or, if necessary, cook broccoli just as long as needed and still slightly crunchy. Vitamins B9, C, and K are indeed altered by cooking, sensitive to heat and oxidation. It is also best to avoid reheating broccoli leftovers several times.

Steaming is preferable than cooking with water (except making a soup) since it preserves the water-soluble nutrients: mineral salts, vitamins B and C, glucosinolates 49.

3.1 Broccoli soup

To cook broccoli soup, you will need the following:

Ingredients:

  • 500 g broccoli
  • 1 zucchini
  • 2 shallots
  • 100 g carrots
  • 2 tablespoon of heavy cream
  • 1 cube of vegetable broth
  • 1 tablespoon of chopped fresh parsley
  • Salt

Preparation:

To start, wash the broccoli and cut them into small bouquets.

Peel the carrots and cut them into rings. Also, peel the zucchini and cut it into small pieces. Finally, peel the shallot and finely chop it.

Boil 1 L of water in a cooking pot and immerse the cube of vegetable broth in it. As soon as it is dissolved, add all the vegetables cut into pieces.

Cover and cook over high heat for 15 minutes on broth (slightly less if you use a pressure cooker).

Once your vegetables are well cooked, mix the broccoli soup using a blender until there are no more pieces of vegetables, then add the heavy cream and chopped fresh parsley.

Readjust the seasoning according to your tastes and pour your broccoli soup in bowls.

Serve your hot broccoli soup with some fresh parsley for decoration.

3.2 Fried broccoli

Ingredients:

  • 1 Broccoli.
  • Two tablespoons of vegetable oil.
  • Salt and black pepper.
  • A tablespoon of water.

Garlic seasoning ingredients:

  • Two tablespoons of crushed garlic.
  • Teaspoon red pepper.
  • Half a teaspoon of salt.
  • Quarter cup of lemon juice.
  • Two tablespoons of olive oil.

Preparation:

Cut the head of broccoli into flowers, wash it and drain it well from water.

Put the oil in a saucepan over the heat until it warms up, then put the broccoli and stir it over the fire for two minutes.

Add salt, black pepper and water to broccoli, and stir for two minutes until golden brown, remove the broccoli from the heat and serve with the seasoning of garlic. Prepare the garlic seasoning by mixing the crushed garlic with chili and salt in a deep bowl, then add the olive oil and lemon juice.

Still, too many ways and methods to cook broccoli and to prepare it. You can cook broccoli as a soup as we have given our soup recipe above, or cook it with pasta, as a broccoli pie, or just prepare it as a salad.

Originally published on Live Positively.