Boiled broccoli are quick to prepare, Grandma Benedetta often flavors them with a sauce made from the stems cooked in a pan. This waste-saving recipe makes boiled broccoli even tastier.
BROCCOLI SEASON – from September to May.
How to cook the various types of broccoli?
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 4 People
- Cooking methods: Stovetop
- Cuisine: Waste-saving
- Seasonality: Autumn, Winter, and Spring
- Energy 53.61 (Kcal)
- Carbohydrates 8.52 (g) of which sugars 2.18 (g)
- Proteins 3.62 (g)
- Fat 1.64 (g) of which saturated 0.22 (g)of which unsaturated 0.06 (g)
- Fibers 3.33 (g)
- Sodium 140.22 (mg)
Indicative values for a portion of 130 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Boiled Broccoli
- 1 broccoli (about 1.5 lbs)
- 1 broccoli (STEM)
- 1 tbsp extra virgin olive oil (or sunflower oil)
- 0.42 cup water
- to taste salt (and chili powder)
Below the calories for 100 grams of broccoli and sauce.
Tools
- Chopper
- Pan non-stick – small and shallow
Boiled Broccoli
CLEAN the broccoli
Separate all the broccoli florets and the tender leaves, wash and set them aside.
Peel the stem externally to remove its tougher parts, cut the soft part into even pieces.
How long does it take to boil broccoli?
COOKING TIME for broccoli florets
– about 3 minutes in a pressure cooker
– about 9 minutes in boiling water
– 8-10 minutes steaming
Prepare the sauce with the stem (of broccoli or other cabbage)
In a shallow non-stick pan, cook the diced stem pulp (prepared as above) with oil and water for about 15 minutes or until the vegetable falls apart, then salt. Use an electric mixer or immersion blender to cream the cooked stems.
How to dress boiled broccoli?
Serve on a layer of stem sauce (as above), then dress:
– in a salad with salt, lemon (or vinegar), and oil
– with some yogurt sauce
– with a minced mix of parsley, garlic, and aromatic herbs, like oregano or thyme
How long do boiled broccoli last?
Boiled broccoli can be stored in the refrigerator, in an airtight container, for up to 3 days.
What to do with leftover broccoli?
– gently reheat them in the microwave before serving
– sauté them in a pan with garlic, oil, chili pepper
– add a little extra flavor with anchovy fillets (or anchovy paste)
– add them to pasta sauce
– add them to cooked vegetables in a pan
– bake them in the oven, plain or with oil, breadcrumbs, and grated cheese (nutritional yeast flakes for vegans)
What to do with the cooking water from boiled broccoli and boiled vegetables in general?
– use it for vegetable broth
– add it to risotto
– add it to soup or stew
– use it as pasta cooking water
FAQ (Frequently Asked Questions)
How to boil broccoli without smell?
To boil broccoli without a strong odor, add a piece of stale bread or a slice of lemon to the cooking water. Cook over medium heat with the lid slightly open to let the vapors disperse. Drain immediately after cooking to prevent them from continuing to release odors.
How to blanch broccoli?
To blanch broccoli, bring a pot of lightly salted water to a boil. Add the broccoli and cook for 2-3 minutes, until bright and slightly tender. Drain and run under cold water to stop the cooking and maintain the vibrant color.
