Green vegetables are quite beneficial for our health, and consuming them provides several health benefits. Broccoli is one such nutrient-rich vegetable, which is packed with vitamins, minerals, and antioxidants. It is particularly high in vitamin C, vitamin K, and folate, while also providing fibre and various other nutrients. Regular consumption of broccoli can support overall health and contribute to a balanced diet.
This green vegetable is considered a powerhouse of protein. However, eating broccoli is beneficial only if you cook it properly and then consume. Broccoli can be eaten in many ways, like steaming, stir-frying, roasting, etc. Here are some of the ways you can cook broccoli to reap the health benefits of this amazing vegetable.
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Steam
If you want to use broccoli in salad or grilled, this is one of the easiest ways. First of all, place a steamer over a pot of boiling water. Then, cut the broccoli florets into pieces and steam them for about 5-7 minutes, or until they become soft. Later, mix it with some spices and lemon juice and enjoy it as a salad. If you have a microwave, you can steam it covered in water for 3-4 minutes and you will have that perfect steamed broccoli that can be used in a number of ways.
Blanching
Boil water in one vessel and add ice water to another vessel. Put broccoli florets in boiling water for 2-3 minutes, then immediately put them in ice water. When it cools down, filter it and season it as per your choice. In this way, its crispness will remain intact, and its colour will also remain the same.
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Roast
To preserve the taste, colour and texture of broccoli, you can roast it in the oven. To cook it, first pre-heat the oven to 180°C-220°C. Meanwhile, wash the broccoli florets and put them on a baking sheet with olive oil, salt and pepper. Fry for 10-15 minutes, making sure to turn it occasionally, until its edges become crisp and golden.
Fry
To fry broccoli, heat olive oil or butter in a pan on medium flame. Add chopped broccoli to it and fry for 5-7 minutes until soft. Add salt, pepper and mixed herbs and enjoy. This is one of the easiest ways to cook broccoli. You can also add your favourite veggies along with it to make it a delicious dish.
Grill
To grill broccoli, toss florets with olive oil, salt, and pepper. Preheat grill to medium heat. Place broccoli on the grill, close lid, and cook for 5-7 minutes, turning occasionally, until charred and tender. Serve hot as a flavorful and nutritious side dish or salad ingredient.
Tips to increase broccoli nutrition
Consuming broccoli with healthy fats like olive oil or avocado can increase the absorption of fat-soluble vitamins like vitamin K. Also, adding lemon juice to cooked broccoli can help preserve its vitamin C content due to its antioxidant properties. To maximise broccoli's nutritional value, opt for steaming or microwaving over boiling, as it preserves more of its nutrients. Additionally, incorporating broccoli into diverse recipes such as salads, stir-fries, and soups can make it more appealing and versatile. Experimenting with different seasonings and spices can also add flavor without compromising its nutritional benefits.
Ways to incorporate broccoli in summer diet
Well, there are so many ways of incorporating broccoli into your summer meals such as Broccoli and Avocado Salad with a tangy dressing. You can grill broccoli florets for a smokey flavour or toss them into stir-fries for a quick and nutritious meal or blend broccoli into chilled soups or add it to pasta dishes for a light and flavourful twist.
Benefits of eating Broccoli
As per experts, regular consumption of broccoli can help lower cholesterol, maintain proper blood pressure, and promote cardiovascular health. The high content of vitamin A and antioxidants in broccoli promotes eye health and may prevent age-related macular degeneration and cataracts.
Here are easy yet delicious recipes you can try making at home with broccoli...
Garlic Roasted Broccoli
Preheat your oven to 220 degrees C. Toss broccoli florets with olive oil, minced garlic, salt, and pepper on a baking sheet. Roast for 20-25 minutes until tender and slightly caramelized. Serve as a flavorful side dish or add to salads and grain bowls for extra nutrition and texture.
Broccoli and Cheddar Soup
In a pot, saute diced onions and garlic in butter until softened. Add chopped broccoli florets and vegetable broth, then simmer until broccoli is tender. Use an immersion blender to puree until smooth. Stir in grated cheddar cheese until melted and creamy. Season with salt and pepper to taste, then serve hot with crusty bread for a comforting meal.
Broccoli Stir-Fry
Heat sesame oil in a skillet over medium-high heat. Add thinly sliced broccoli florets, along with bell peppers, carrots, and your choice of protein such as tofu or chicken. Stir-fry until vegetables are crisp-tender. Add soy sauce, minced ginger, and garlic for flavour. Serve over cooked rice or noodles for a quick and satisfying stir-fry packed with nutrients and vibrant flavours.
Malai Broccoli
To make Malai Broccoli, blanch broccoli florets until tender-crisp, then sauté them in a creamy sauce made with malai, spices, and a hint of garlic. Simmer until the sauce thickens and coats the broccoli. Serve hot as a flavorful and indulgent side dish.
Broccoli Steak
To make this easy Broccoli steak, slice large broccoli heads lengthwise into thick steaks.Brush with olive oil, sprinkle with salt, pepper, and any desired seasonings. Grill or roast until tender and slightly charred for a flavorful vegetarian main or side dish.
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