Broccoli is frequently written off as a bitter vegetable, with those who won't touch it often harbouring unpleasant childhood memories of being made to eat it. Yet its dreadful reputation is actually unfair, as it typically turns out tasteless simply because most people haven't got a clue how to prepare it correctly.
Why Boiling Fails
While boiling broccoli might be a fast and straightforward cooking approach, it regularly results in the vegetable becoming soggy and insipid, as much of its natural sweetness seeps away into the water. But Jamie Vespa, a cook and founder of Dishing Out Health, has revealed there's an incredibly straightforward method to make broccoli taste absolutely delicious — and it involves using olive oil instead.
She said: "Perfect sautéed broccoli comes together in just 15 minutes and will become your go-to way of preparing it. Never dried out, perfectly tender, and lightly charred, this broccoli will win over even the pickiest of eaters."
The Nutritional Advantage
Plenty of people shy away from cooking vegetables in oil because they think it renders them unhealthy, but actually, they can sacrifice some of their nutritional benefits when prepared in water. Broccoli is packed with fibre, vitamin C, and vitamin K, yet many of these vital nutrients can disappear during boiling as they dissolve into the water around them.
Boiling broccoli essentially causes the vegetable to deteriorate and shed its natural taste and goodness, which is frequently what leaves it tasting thoroughly unappetising. However, sautéing broccoli in a touch of olive oil caramelises the natural sugars, enhancing the flavour, while crisping it up to deliver that ideal crunchy texture.
Preparing broccoli with a bit of fat can also boost your body's ability to absorb nutrients more efficiently, meaning it's not only healthier for you, but you'll actually enjoy eating it rather than struggling through it.
How to Cook Better Broccoli
You will need:
- One large head of broccoli
- Two tablespoons of extra-virgin olive oil
- One teaspoon of lemon juice
- Half a teaspoon of garlic powder
- Salt and pepper
- Parmesan cheese (optional)
- A large frying pan with a lid
Method:
- Start by cutting the broccoli head into bite-sized florets to make it easier to eat. You can also chop up the broccoli stalk and cook that too if you like, though it won't be quite as tender as the florets.
- Pour the oil into the frying pan over a medium-high heat. Once the oil begins to sizzle, add the broccoli and cook for one minute.
- Then, pop a lid on the pan, lifting it every minute or two to give the broccoli a stir. This traps a little steam alongside the broccoli, preventing it from drying out during cooking.
- Cook the broccoli for seven to eight minutes in total. Once it's fully cooked, season with the garlic powder, salt and pepper.
- Transfer to a bowl, drizzle over some lemon juice, and sprinkle with Parmesan cheese if desired. The broccoli should be crisp, tender and taste considerably better than any you've sampled before.
