Cookery expert Mary Berry has shared a method for preparing broccoli and cauliflower that ditches boiling in favour of stir-frying in olive oil, a technique she says enhances flavour while retaining a crunchy texture.
In her 'Mary Berry Everyday' cookbook, she said: "Making a change from boiled vegetables, this is quick to do and very tasty. Cooked like this, the broccoli and cauliflower retain a nice crunch too."
Why boiling falls short
Broccoli and cauliflower are often criticised for being bland, but this is typically the result of poor preparation methods. Boiling produces a mushy texture and removes their natural sugars, making them unappetising. It also leaves them waterlogged and less nutritious, as many vitamins are lost in the cooking water.
In contrast, stir-frying at high heat helps caramelise their natural sugars, creating a nutty or savoury flavour, reports the Mirror. This method yields crispier, more flavourful vegetables that retain more nutrients.
Versatile and customisable
The recipe is versatile, allowing for additions like garlic, shallots, or preferred seasonings to transform the vegetables into something genuinely enjoyable.
Recipe: honey-garlic stir-fried broccoli and cauliflower
Ingredients:
- One small head of broccoli (around 250g)
- One small head of cauliflower (around 350g)
- Two banana shallots (finely sliced)
- Two garlic cloves (crushed)
- Two tablespoons of runny honey
- Salt and pepper
- Chilli flakes (optional)
Method:
Cut the cauliflower and broccoli into small florets, removing any leaves or stems. Finely dice the shallots and crush the garlic cloves.
Heat two tablespoons of oil in a large frying pan until piping hot. Add the shallots and cook for two to three minutes over a high heat. Add the broccoli, cauliflower and garlic, then stir-fry for two to three minutes until they start to turn golden brown. Use two wooden spoons or a spatula in each hand to toss the vegetables evenly.
Place a lid on the pan, reduce the heat and simmer for a further three minutes. Remove the lid and continue frying for a few more minutes until crispy. Drizzle honey over the vegetables, season with salt, pepper and chilli flakes, and serve.
