Sautéed Broccoli Recipe | Healthy & Easy Broccoli Recipe
Remarkably easy and delightfully fulfilling sautéed broccoli is an excellent choice for crafting a nutritious side dish or a satisfying main course. My straightforward recipe caters to both vegetarians and vegans, making it ideal for incorporating hearty ingredients like potatoes or other additions for an even more substantial meal.
Ingredients
For Prepping Broccoli
- 3.5 to 4 cups chopped broccoli – 250 grams
- 3 cups water
- ¼ teaspoon salt
Other Ingredients
- 2 tablespoons olive oil – extra virgin
- 2 teaspoon finely chopped garlic
- ⅔ to ¾ cup chopped potatoes – 150 grams or 1 large potato
- ¼ to ½ teaspoon crushed black pepper
- 2 teaspoons dried herbs – I added half teaspoon each of dried parsley, thyme, basil and oregano
- salt as required
- 2 to 3 tablespoons water – optional
Instructions
Preparation
- Remove and chop the broccoli florets from the head. Using a colander or strainer rinse them in very well in water. Drain the excess water.
- Blanch broccoli florets in hot water for 2 minutes and place in a cold ice bath for a minute to stop the cooking process. Blanching is an optional step. Strain and set aside.
- Finely chop garlic and cut potato in ½ to 1 inch cubes.
Sautéing
- Use a heavy bottomed pan or skillet. Heat olive oil in it. Keep the heat to low.
- Add garlic and stir.
- Then add the potato cubes.
- Mix and sauté until potatoes are about half done, not yet fork-tender. Be sure to stir regularly while sautéing the potatoes so that they become lightly crisp but don’t burn.
- Add the broccoli, herbs, salt and pepper.
- Mix gently but thoroughly.
- If needed, add 2 to 3 tablespoons water to deglaze the pan and loosen the potato bits and garlic stuck to the pan.
- Cover and cook on a low heat until the broccoli are tender but still firm to bite about 6 to 8 minutes. Do not overcook broccoli and make them mushy.
- Keep a check and if the veggies start to stick to the pan, add a few splashes of water and deglaze. Cover the pan and continue to cook.
- This is a dry dish so if there is any moisture or water in the pan then remove the lid and sauté until the moisture or water evaporated once the broccoli are done.
- Serve sautéed broccoli hot or warm.
Serving Suggestions
- You can enjoy plain or garnish with some fresh or dried herbs like parsley, basil or cilantro, if you like. You can serve this as a side with nearly any main dish, such as baked or fried tofu steaks, pasta dishes, curries, or other hearty vegetarian dinner favorites.
- Enjoy vegetarian sautéed broccoli as the star of the meal with a side of warm toasted bread.
- It pairs particularly well with Italian breads – like Ciabatta and Focaccia – and Indian Breads like Roti or Parathas or even your everyday White Bread.
Nutrition
Calories: 132kcalCarbohydrates: 2gProtein: 1gFat: 14gSaturated Fat: 2gSodium: 311mgPotassium: 24mgFiber: 1gSugar: 1gVitamin A: 40IUVitamin C: 1mgCalcium: 37mgIron: 1mg
Tried this recipe?Let us know how it was!