All about broccoli: Recipes and nutrition

Packed with nutrients, extremely versatile and available all year round, broccoli is one of our favourite vegetables to eat and cook with. Did you know that the entire vegetable – both the flower and the stalk, is edible?

To prepare, remove the florets, then peel the tough outer skin of the stem and finely slice or cube. Rich in vitamins, minerals, dietary fibre, antioxidants and protein this Italian native not only tastes delicious but is also incredibly good for you.   

Five ways to cook broccoli

Blanching

Place a large bowl of iced water next to the stove. Bring a saucepan of water to the boil over high heat, adding a generous amount of salt. Add the broccoli florets and cook for 1 – 1 ½ minutes. Remove from boiling water once crisp and immediately place in iced water. Repeat process to cook the stems of the broccoli. Ideal for platters, cold salads & casseroles. 

Steaming in the microwave

Place the broccoli florets and stems in a microwave friendly dish, pouring 2-3 tablespoons of water over the top. Cover and place on HIGH for approximately 3-4 minutes. Season with oil, salt & pepper. Ideal as a side dish & warm salads.

Steaming on the stove top

Fill a saucepan about halfway full and place a steamer basket over the top. Depending on the size of the saucepan, ensure that the water does not touch the base of the steamer basket. Bring the water to a simmer over medium/high heat. Add both the florets and stems and cover for 4-5 minutes, until tender. Season. Ideal for a side dish, warm salads & casseroles.

Sautéing

Ensure broccoli is as dry as possible for best results. Line a frypan with oil and set over medium/high heat. With a generous pinch of salt, add the florets and toss. Add the stems 1 minute later. Stirring, cook until broccoli is a bright green colour and tender. Ideal for side dish with seasoning & stir frys.

Roasting

Preheat oven to 220C. Ensure broccoli is as dry as possible for best results. Marinate broccoli with a few tablespoons of oil and a sprinkle of salt. Line a tray with baking paper and spread broccoli in a single layer. Roast for 20-25 minutes, or until you can see the broccoli is browning. Ideal for side dishes, salads & pizza toppings

Our Favourite Broccoli Recipes

• Old Fashioned Barley and Vegetable Soup
• Salmon Sweet Potato and Broccoli Frittata