Save This One: How to Cook Broccoli Right
Last weekend, I headed to a lovely little hotel in northern Israel.
It's called The Village Travelers Hotel on the Jordan (a hotel in northern Israel), near Sde Nehemia (a kibbutz, or communal settlement). And yes, it really is right on the Jordan River.
If you haven't explored northern Israel lately, I highly recommend it. Everything is green and fresh, and the recent rain has made the whole area gorgeous.
The main reason I chose this hotel? It's vegan-friendly.
Dogs are welcome, too, and the hotel serves a generous vegan breakfast with real care behind it.
Saturday's breakfast had a huge selection of pastries and breads, warm, fresh jachnun (slow-baked Yemenite Jewish dough rolls), and all kinds of beautiful salads with fresh vegetables and legumes. There were plenty of interesting spreads and soy-based desserts, too.
Finally, no begging for a little soy milk in my morning coffee 🙂
What a way to start the day before exploring the Golan Heights (a plateau northeast of the Sea of Galilee) and the Galilee (a region in northern Israel).
The hotel's website:
https://www.travelhotels.co.il/
So, About That Broccoli...
We got home to Tel Aviv (Israel's Mediterranean coastal city), and all I wanted was a healthy, balanced meal loaded with vegetables.
Luckily, the grocery store was still open, and I found plenty of beautiful fresh broccoli.
In case you haven't picked up on this yet, I think broccoli is pretty much the perfect vegetable. I'm a big fan.
Why, you ask?
It provides calcium, iron, folate, and dietary fiber.
It's low in carbs and fat, and it even packs a respectable little bit of protein.
Ever wonder where that gorgeous green color comes from? That's chlorophyll, a pigment that can also act as an antioxidant, helping fight free radicals.
There are plenty of ways to cook broccoli, but this is my vote for the easiest and tastiest.
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How Does It Fit Into Your Meals?
A 200 g (7 oz) serving of broccoli provides one-fifth of the recommended daily fiber intake, with relatively few carbs.
That makes it a good fit if you're working on lowering your body fat percentage.
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Nutrition information provided by Noam Bachar (an Israeli nutritionist and fitness coach):
A 200 g (7 oz) serving of this broccoli dish contains:
180 calories
8 g carbohydrates
4.5 g protein
5.5 g fat
6 g dietary fiber
1.5 mg iron
80 mg calcium
Still have broccoli left? Want to turn it into a sauce for veggie patties? Take a look here.
Broccoli with Garlic, Ginger, and Chili
Ingredients
- 400 g (14 oz) broccoli
- 2 tablespoons olive oil
- 1 clove garlic
- 1 tablespoon ginger
- 1/2 hot chili pepper
- salt and pepper
Instructions
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Cut the broccoli into florets and slice the stalk, too. Don't throw it away!
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Microwave option: Place the broccoli in a microwave-safe bowl, add 1/2 cup water, and microwave for about 5–8 minutes, until tender.
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Stovetop option: Fill a large pot with water and bring it to a boil. Blanch the broccoli for about 5 minutes, until tender.
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Heat a skillet and add the olive oil.
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Add the ginger, garlic, and chili pepper and sauté for 1–2 minutes. Keep an eye on the garlic so it doesn't burn.
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Add the broccoli and toss to coat the florets with oil on all sides. Season with salt.
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Cover and cook for about 2–3 minutes.
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That's it. Hot broccoli, ready to eat!
A Couple of Notes
You can also bake the broccoli instead of sautéing it.
Just coat it with the olive oil and seasonings, then bake in a moderate oven for about 10 minutes, until browned.
