Broccoli and cauliflower are often dismissed as bland, but this is usually down to poor cooking techniques. Culinary icon Mary Berry has shared a superior method: stir-frying them in olive oil significantly enhances their flavour.
Why boiling fails
Boiling these vegetables results in a mushy texture and destroys their natural sugars, making them dull to eat. It also leaves them waterlogged and less nutritious, as vital vitamins are lost in the cooking water.
In her 'Mary Berry Everyday' cookbook, she explains: "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."
The stir-fry advantage
Stir-frying over a high heat caramelises natural sugars, producing a nutty or savoury depth of flavour. This method yields crispier, more flavoursome results and retains a greater proportion of essential nutrients.
The recipe is versatile: garlic, shallots, or preferred seasonings can be added to transform the vegetables into something genuinely enjoyable.
Recipe: ingredients and method
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, and 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 on a high heat for two to three minutes.
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, ensuring even cooking. Place a lid on the pan, reduce the heat and leave to simmer for three minutes.
Remove the lid and continue frying for a few more minutes until the vegetables turn crispy. Drizzle honey over the vegetables, season with salt, pepper and chilli flakes, and serve.
