Steaming broccoli: This is how vitamins are preserved

Stew broccoli
This is how you prepare broccoli without losing any nutrients

© Adobe Stock

Steaming broccoli is the gentlest way to cook – because the nutrients are retained. We explain what is important in the preparation.

Broccoli contains numerous fibers and vitamins and is therefore not known as a superfood for nothing. However, a lot can still go wrong when preparing the popular type of vegetable – which is actually not difficult. Because so that the vitamins actually end up on your plate, you can steam broccoli. Aggressive cooking at a high level is fast and therefore popular – but the healthy ingredients are lost in the process. We explain what is important when steaming broccoli.

Why is broccoli healthy?

Broccoli is one of the cabbage vegetables – a type of vegetable that is very high in fiber and at the same time low in calories. 100 grams of raw broccoli contains only 28 kilocalories, but just under three grams of fiber and three grams of protein. Dietary fibers also include phytochemicals and antioxidants, which are said to prevent inflammation and even cancer, among other things.

Broccoli is also rich in minerals:

  • potassium
  • calcium
  • phosphorus
  • iron
  • zinc
  • sodium

The vegetables also contain the following vitamins:

  • Vitamins B1, B2, B6
  • vitamin E
  • vitamin C
  • carotene

Steaming broccoli: this is how the vitamins stay in

How do you gently prepare broccoli?

The gentlest way is to steam broccoli, to steam or to prepare in a steam cooker. While almost 90 percent of the healthy ingredients are released into the water when cooking in water, most of the water-soluble nutrients such as vitamin C and minerals are retained when steaming. We’ll show you step by step how to properly prepare broccoli – without losing the vitamins and minerals.

Steaming broccoli: step-by-step instructions

Steaming broccoli: prep

Before you can stew or steam the broccoli, there are a few preparation steps to follow. First, wash the broccoli thoroughly under lukewarm water. Is the broccoli very dirty? Then it can make sense to first soak it in a water bath for five minutes and then remove the dirt. Pat the surface dry and then remove the stalk with a sharp knife. Then you can break the broccoli into florets with your hands. Make sure the florets are about the same size.

Tip: Also the stem of broccoli is edible. If you want, you can simply peel and dice it and fry it with the florets.

Steam broccoli: It’s that easy

Steaming broccoli is easy and contrary to popular belief, it doesn’t take much longer than cooking broccoli. When steaming, let the broccoli florets cook in a pan with a little water. The process will cost you ten minutes at most and is much gentler than boiling because the nutrients are not released into the water.

  1. In a large saucepan or pan, add some oil and fill with enough water to completely cover the bottom.
  2. Once the water is boiling, you can add the broccoli florets to the pan or pot and cover with a lid. This creates steam, which gently steams the vegetables.
  3. Then turn the stove down a bit, preferably to medium heat.
  4. Let the broccoli simmer for 3 to 6 minutes. Depending on the size of the florets, it may take a little longer to cook. After a while, simply check with a fork whether the vegetables are soft enough.

How long does broccoli keep?

Fresh broccoli should only be kept for a few days. The buds quickly turn yellow or brown, lose their taste and are then inedible. It is therefore advisable to process broccoli as quickly as possible after purchase. Then the cooked florets of the vegetables actually keep in the refrigerator for about ten days.

Tip: Of course you can too frozen broccoli grab from the freezer. This is easier to portion, but otherwise prepare and cook in the same way as fresh broccoli. Deep-frozen broccoli does not taste any worse either.

Reading tips: Do you want to know if you can eat broccoli raw?
Or are you interested in recipes with broccoli?
Here we explain how to prepare broccoli and feta soup. And here you can find out what baked broccoli can taste like.

Bridget

source site-50