Broccoli is a nutritional powerhouse vegetable that is rich in vitamins, minerals, and antioxidants. However, some people find plain steamed or boiled broccoli to be bland and lacking in flavor. Luckily, there are plenty of simple ways to enhance the taste of broccoli to make it more palatable and enjoyable to eat.
Adding Healthy Fats
One of the most effective ways to boost the flavor of broccoli is to add small amounts of healthy fats. Fats help to carry and accentuate flavor. Good options include olive oil, avocado oil, nut oils, butter or ghee. Drizzle a teaspoon or two over steamed, roasted or raw broccoli. The fat will coat the broccoli and bring out its earthy, vegetal sweetness. Nut oils like walnut, almond or hazelnut oil add great nutty depth.
Acidic Ingredients
Bright, acidic ingredients like lemon juice or zest, vinegar and citrus can help to balance and elevate broccoli’s flavor. The slight tartness enhances broccoli’s natural bitterness and brings out its crisp, green flavor. Squeeze fresh lemon juice over roasted broccoli or add red wine vinegar, rice vinegar or citrus zest to a stir fry. Fermented foods like sauerkraut or kimchi also pair deliciously with broccoli.
Umami Flavor
Umami ingredients like soy sauce, miso paste, anchovies, parmesan cheese, sun-dried tomatoes and nutritional yeast impart savory, meaty depth and complexity. They contain naturally occurring glutamates that interact with receptors on your tongue to amplify flavor. Drizzle broccoli with toasted sesame oil and reduced sodium soy sauce, or sprinkle with grated parmesan cheese right when it comes off the stove.
Roasting
High heat roasting is one of the most effective cooking methods for bringing out broccoli’s sweetness and caramelized flavors. Toss broccoli florets with a little oil, spread on a baking sheet and roast in the oven at 425°F until browned and crispy on the edges. The dry heat concentrates natural sugars and adds delicious crispy texture.
Spices and Herbs
Fresh or dried herbs and ground spices are an easy way to inject big flavor into broccoli without adding salt or fat. Garlic, thyme, rosemary, oregano, paprika, cumin and curry powder all enhance and complement broccoli’s earthy flavor. Or liven it up with spicy seasonings like cayenne, red pepper flakes or chili powder. Add them into cooking oil or dressings, or sprinkle over the top of cooked broccoli.
Cooking Methods
How broccoli is cooked makes a big difference in flavor too. Quick cooking methods like steaming, microwaving or stir-frying preserve broccoli’s color and crunch. High heat methods like grilling, broiling or roasting caramelize natural sugars and intensify flavor. Blanching or boiling can lead to mushy, waterlogged broccoli, so avoid overcooking. Cook just until tender-crisp.
Pairings
Certain ingredients and foods naturally pair well with broccoli to create flavor synergy. Sharp cheddar cheese, salty bacon, roasted nuts and seeds, whole grains like brown rice or quinoa, and citrusy vinaigrettes all complement broccoli’s flavor profile. Combine broccoli with sweet potatoes, red onions, garlic, mushrooms or bell peppers for delicious veggie medleys.
Dressings and Sauces
Vibrant dressings and sauces are a fast way to jazz up simple steamed broccoli. Whisk tahini with lemon juice and garlic for a creamy sesame dressing. Blend cashews, nutritional yeast, garlic and lemon for an ultra creamy alfredo-like sauce. Pestos made with basil, cilantro or arugula cling nicely to broccoli florets. Yogurt-based dips also pair nicely. Drizzle broccoli with your favorite marinara sauce or grate Parmesan on top.
Pickling
Pickling broccoli stems or florets amplifies its flavor. Quick-pickled raw broccoli retains crunch and becomes infused with zesty, tangy flavor. Or make fermented probiotic broccoli like kimchi or curtido slaw using chili peppers, garlic, vinegar and seasonings. The funky, sour flavors of pickled and fermented broccoli balance its bitterness.
Conclusion
With a little creativity and the right complementary ingredients, it’s easy to make boring broccoli burst with flavor. Roasting, sautéing or steaming and then dressing it up with acids, spices, herbs, umami and healthy fats allows the natural sweetness and pleasant bitterness of broccoli to shine. Using various preparation methods and flavor combinations will keep you from tiring of this incredibly nutritious veggie.
Frequently Asked Questions
What is the best oil to cook broccoli in?
Olive oil and avocado oil are two of the best oils for cooking broccoli. Their high smoke points allow them to withstand high heat cooking. Their flavor also complements broccoli nicely without overpowering it.
Should you add salt when cooking broccoli?
Lightly salting the boiling water when blanching broccoli can help enhance its flavor. A small amount of salt brings out the natural flavors. Avoid over-salting though, as this can make it taste too salty. Add finishing salt after cooking instead.
What spices go well with broccoli?
Garlic, onion, oregano, basil, thyme, rosemary, curry powder, cumin, chili powder, paprika, cayenne and black pepper are great spices to use when cooking broccoli. Apply them at the beginning to infuse flavor or sprinkle over cooked broccoli.
Can you eat broccoli raw?
Yes, broccoli can be enjoyed raw for a crunchy texture and powerful nutrient benefits. Toss raw broccoli florets in salads, slaws, wraps or dip them into hummus or salad dressing. The fiber is also beneficial for digestion.
Is roasted or steamed broccoli healthier?
Both roasting and steaming are healthy cooking methods that retain nutrients. Steaming better preserves some water-soluble vitamins like folate and vitamin C. But roasting boosts antioxidant activity and converts some insoluble fiber to soluble fiber.
Health Benefits of Broccoli
Here is an overview of some of the top science-backed health benefits of eating broccoli:
High in Antioxidants
Broccoli contains a variety of potent antioxidants like sulforaphane, kaempferol, quercetin, lutein and vitamin C that help combat free radical damage and oxidative stress in the body.
Excellent Source of Vitamin C
One cup of broccoli provides over 130% of the RDI for vitamin C, an essential nutrient that acts as an antioxidant and supports immune health.
Good Source of Vitamin K
Necessary for proper blood clotting, one cup of broccoli delivers over 100% of the RDI for vitamin K. It may also improve bone health.
High in Fiber
The fiber in broccoli supports digestion and gut health. It also helps feed beneficial bacteria in the intestines.
Contains Chromium
Broccoli is one of the best dietary sources of chromium, a trace mineral involved in metabolizing carbs, fats and protein. It may help support blood sugar control.
Rich in Folate
Essential for cell growth and DNA production, folate is abundant in broccoli. It’s especially important for women during pregnancy.
Nutrition Facts
Here is the nutrient profile of 1 cup (91g) of chopped raw broccoli, according to the USDA:
| Nutrient | Amount | Daily Value |
|---|---|---|
| Calories | 31 | 2% |
| Protein | 2.6g | 5% |
| Carbohydrates | 6g | 2% |
| Fiber | 2.4g | 9% |
| Sugars | 1.7g | |
| Fat | 0.4g | 1% |
| Vitamin C | 135% | 81.2mg |
| Vitamin K | 122% | 102.5mcg |
| Vitamin A | 13% | 623IU |
| Folate | 14% | 57mcg |
| Potassium | 8% | 288mg |
How to Select and Store Broccoli
Follow these tips to select fresh broccoli and keep it fresh longer:
- Look for tightly packed florets that are uniformly dark green.
- Avoid florets that are yellow, wilted or have brown spots.
- The stalk and stems should be firm with no slimy spots.
- Store unwashed broccoli in a plastic bag in the fridge for up to 5 days.
- Do not wash broccoli until ready to eat, as moisture speeds up spoilage.
- Place broccoli in ice cold water after purchasing to revive crispness.
- Blanch and freeze broccoli to preserve it long term if not using right away.
Tips for Cooking Broccoli
Follow these simple tips for cooking flavorful, tender broccoli:
- Cut or break into small, uniform pieces for even cooking.
- Do not overcook. Cook just until fork tender for the best texture.
- Steaming, microwaving, roasting and stir-frying are fast cooking methods.
- To roast, toss with oil and seasonings and spread in a single layer on a sheet pan.
- Add acid, spice and herbs early in cooking process to infuse flavor.
- Stir fry over high heat for tender-crisp broccoli florets.
- Boiling can cause waterlogged, mushy broccoli, so avoid.
Healthy Broccoli Recipes
Here are some nutritious and delicious recipes featuring broccoli:
Broccoli Cheese Soup
Creamy, comforting broccoli cheese soup with cheddar, garlic and onions.
Broccoli Fried Rice
Stir fried rice with broccoli, carrots, ginger, garlic, eggs and soy sauce.
Broccoli Pesto Pasta
Farfalle pasta tossed with broccoli florets and a vibrant kale pesto sauce.
Broccoli and Chickpea Salad
Chopped raw broccoli, chickpeas, sunflower seeds, raisins, red onion and tahini dressing.
Garlicky Lemon Broccoli
Broccoli roasted with olive oil, garlic and fresh lemon juice. Simple and delicious.
Popular Ways to Eat Broccoli
Here are some nutritious and tasty ways to enjoy more broccoli:
- Roast florets and stems drizzled with olive oil for a healthy side dish.
- Add raw to green salads, grain bowls and slaws for crunch.
- Steam and use in stir fries, frittatas, omelets and fried rice.
- Make broccoli cheese soup or creamy broccoli alfredo pasta.
- Puree cooked broccoli into soups for added nutrition.
- Toss with quinoa, chickpeas and tahini dressing for a hearty plant-based meal.
- Dip raw florets in hummus, tzatziki or salad dressing for a snack.
- Add to omelets, frittatas, sandwiches, tacos and burgers.