What is broccoli?
Broccoli is a versatile green vegetable that can be eaten and cooked in a number of ways. It’s part of the brassica family, alongside Brussels sprouts, kale and more.
Broccoli is good to include in pastas, curries and soups and it has a strong flavour that pairs well with herbs and spices. The florets can be broken down to go in pasta dishes or even blitzed for soups.
There are lots of varieties of broccoli on offer like Tenderstem broccoli and purple sprouting broccoli. Tenderstem broccoli is a variety of broccoli that has longer, thinner stalks than normal broccoli as well as smaller heads. Purple sprouting broccoli (or PSB) is another variety of broccoli that looks similar to Tenderstem but has purple heads, which turn green when cooked. Both Tenderstem and purple sprouting broccoli are a little sweeter than standard broccoli and the heads, stalks and leaves can be cooked together rather than being separated.
Adding broccoli to your meals is a brilliant way to work towards your 5-a-day. Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day, and just two broccoli spears (around 80g) count as one portion.*
How to cook broccoli
There are lots of different ways to cook broccoli. It can be boiled, like in our green baked eggs, or steamed for a tender finish. It can also be baked in the oven, which makes the florets wonderfully crispy, like in this sausage, potato, cranberry and sage one-pan recipe. For a smoky finish try charring broccoli, like in this charred broccoli and chorizo pasta.
Read on for detailed tips on how to cook broccoli.
How do I prepare broccoli?
It’s simple and easy to prepare broccoli. Remove any tough leaves from around the broccoli, then wash the head of broccoli under cold running water and pat dry or leave to drain in a colander. There are two parts of the broccoli: the stalk and the head. You can eat both parts, but it’s best to remove the woody end of the stalk as it tends to be too tough to eat.
Separate the stalk from the head and slice it lengthways, so it can cook for the same time as the head. Use a small knife to break up the head of the broccoli into more manageable florets. You can cook the broccoli in this shape or thinly slice it depending on what dish you’re cooking.
How long to boil broccoli?
How long you boil broccoli for will depend on how large the florets are, and how tender you like your broccoli. If you want your broccoli to be quite soft, boiling for 4-5 mins will be ideal, but if you like it to have a little more bite, remove it from the boiling water after 2-3 mins.
To boil raw broccoli, bring a large pan of water to a rolling boil. Trim the end of the broccoli, then break the florets into small, bite-sized pieces. Lower into the boiling water and boil to your preferred tenderness.
To check whether the broccoli is cooked, insert a fork into the stem; if it goes through but with some resistance, the broccoli will have a little bite, if it goes through easily it will be tender. Use a colander to drain your broccoli well, then serve with a knob of butter, if you like. It makes a great side to dishes like our caramelised onion and sausage hotpot.
How do I steam broccoli?
Steaming broccoli is simple and quick. To make steamed broccoli, trim the stalk and break up the florets into bite-sized pieces. Put the broccoli in a colander with a lid on the top and set the colander over, but not touching, a pan of simmering water. Steam the broccoli for about 5 minutes and check the doneness by inserting a fork into the stem.
You can also make steamed broccoli in the microwave. Prepare the broccoli in the same way and put into a heatproof bowl with 3-4 tablespoons of water. Cover the bowl tightly with clingfilm and poke a few small holes in the top with a knife to allow some of the steam to escape. Cook in the microwave on high for about 2-3 minutes, then allow the broccoli to sit for another minute or so before draining and serving.
How do you bake broccoli?
Baking broccoli in the oven produces a gorgeous roasted flavour and a crispy texture. To bake broccoli, preheat the oven gas 4, 180°C, fan 160°C. Wash and trim the broccoli, slicing up the stalk and cutting the florets into bite-sized pieces. Place on a baking tray and toss with a little olive oil, before seasoning with your choice of flavours. You can keep your baked broccoli simple with salt and pepper or add more seasonings – garlic granules, smoked paprika and sesame seeds work really well.
Bake the broccoli for 25 minutes until the stalk is tender and the florets are crispy around the edges. Try baked broccoli in our recipe for smashed broccoli with cheese and garlic.
How to cook broccoli in an air-fryer?
Making air-fryer broccoli is easy and tends to be quicker than baking or roasting in the oven, while producing a similar flavour. To air-fry broccoli, preheat your air-fryer to 180°C, trim the broccoli stalk and slice, then break up the head into bite-sized pieces. Drizzle the broccoli with a little olive oil, season with salt and pepper and add your favourite spices.
Add the broccoli to the basket of your air-fryer in a single layer and air-fry for 8 mins, shaking the drawer halfway through until the broccoli is tender on the inside and crispy on the outside. Add as a crispy topper to salads or enjoy alongside a whipped feta dip.
How to make the most of broccoli?
Some recipes might only use the broccoli florets, but the leaves and stalks are also edible. You can use it all and reduce food waste, plus get more meals out of your vegetables.
Broccoli stalks tend to be firmer in texture than the florets, while the leaves crisp up nicely in the oven in a similar way to kale. Try this broccoli rigatoni with blue cheese and hazelnuts, where the stalk is blitzed up to make a pesto. Looking for something different? Use the florets, leaves and stalks by making broccoli tempura for a weekend treat. If you’re struggling for inspiration, these 10 root to stem recipes will help you get the most out of your broccoli as well as lots of other veg.
Check out our guide on how to make the most of brassicas for inspiration on using broccoli, Brussels sprouts, cabbage and more.
The best way to cook broccoli
Broccoli is best steamed or boiled as these are both quick and easy ways to cook it. Otherwise, broccoli can be roasted, baked or fried, then added to other dishes.
Broccoli is such a versatile ingredient that can be the hero of so many dishes. Some of our favourite ways of cooking broccoli include mixing it with chickpeas and spices for broccoli falafels, smothered in a creamy sauce for broccoli mac and cheese or roasted and blitzed into spiced broccoli soup.
Discover more broccoli inspiration with our best broccoli recipes, or find other ways to make the most of veggies with our best vegetable recipes and dishes.
*https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/