Neither boiled nor fried: The best way to cook broccoli so that it preserves all its properties

Rich in antioxidants, nutrients, vitamins and low in fat, broccoli possesses enormous health benefits and yet any people don’t know to cook it properly to get all of those beneficial properties from it.

While broccoli stalks are thick, the florets don’t actually require a long cooking time - which is why it is very easy to overcook it. Boiling broccoli for too long - even by a minute or two, not only makes it turn to mush, it also removes all the goodness.

Broccoli: boil or steam?

Broccoli is a cruciferous vegetable packed with vitamins C (ascorbic acid), A (retinol), and B (riboflavin), along with other essential nutrients like potassium, calcium, phosphorus, zinc, and magnesium. It’s high in fiber yet low in salt and fat.

Boiled broccoli florets should retain their dark green color and should be crisp with some bite. You will know if you’ve overcooked them as the florets will be soft and lose their color.

Once chopped into florets, or boiled while, broccoli needs to be tossed into a pan of boiling, slightly salted water. The ideal cooking time is 2-3 minutes - which might not seem long but that’s all it takes. Drain the florets, season (with butter and black pepper) and serve immediately.

Alternatively, you can get similar results by steaming broccoli, which takes a little longer than boiling. Pop the florets into a steamer basket, cover and place over a boiling pan of water for 5-6 minutes.

Cook broccoli and retain its nutrients by roasting

The best way to cook broccoli and preserve all of its nutrients is to roast it. According to Elizabeth Rider, who runs the Elizabeth Eats channel on Youtube, roasting “brings out its natural sweetness and makes it crispier” as well as intensifying its flavor.

Roasting broccoli is a simple and quick method. Preheat your oven to 400°F (200°C). Cut the broccoli into small, 1/4-inch florets, brush with olive oil, and season with salt and pepper. Spread them on a baking tray and roast until the broccoli is tender and lightly browned—about 18 to 20 minutes.

Food experts at Express say that roasting helps preserve more of broccoli’s vitamins. They recommend using an oven or air fryer for the best results—along with one key tip: add a splash of lemon juice to boost the flavor.

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