Broccoli is a versatile vegetable with various cooking methods. You can fry, bake, roast, and grill broccoli and still get great results.
Can you microwave broccoli is a major question in leading cooking sites, and as cooking experts, this is our stand:
Can You Microwave Broccoli?
Yes. It is easy and fast to steam broccoli in the microwave.
The following are the benefits of cooking broccoli in the microwave:
- It is easy and fast compared to other methods.
- Microwaving broccoli requires a single bowl hence no soiling of many dishes.
- Cooking broccoli in the microwave is an easy recipe that requires a few ingredients.
- Modern microwaves have timers and go off when the cooking time lapses; hence doesn’t require monitoring.
- Microwaved broccoli has a tender texture and is thus ideal for meats.
- Steaming broccoli in the microwave is healthy since no oils are used.
- Broccoli retains its nutrients and flavor when cooked in the microwave. Broccoli florets contain water-soluble nutrients such as vitamin C and Vitamin B.
- Boiling broccoli makes them lose dissolvable nutrients and flavors to the water.
Related: Can you microwave beets?
How Do You Steam Broccoli In The Microwave?
The recipe for microwaving broccoli is as easy as follows:
- Melted butter or olive oil
- Fresh broccoli heads
- Lemon juice
- Black pepper
- A microwave-safe bowl
- A well-fitting lid
- Cut the vegetables into equal bite-size pieces to cook faster and evenly. Small pieces of broccoli cook faster compared to larger pieces.
- Put your chopped broccoli in a microwave-safe bowl and sprinkle 2-3 tablespoons of water over the heads. Avoid plastic bowls since they melt under high heat and leach toxins to food.
- Cover the broccoli with a microwave-safe lid or a cling foil.
- Create a vent on the cling foil to let out excess steam.
- Set your microwave power on high and run it for 4 minutes.
- Once the microwave timer goes off, check if the broccoli is tender as desired, or microwave it for 30-60 seconds. Be careful not to overcook your vegetables.
- If you use a microwave-safe lid to cover the broccoli, be keen to avoid severe scalds from the steam.
- Use oven gloves to remove the hot bowl from the microwave.
- You can run the steamed green vegetable over cold water to stop the cooking process and maintain the color.
- Transfer your steamed broccoli to a service platter, and toss a little butter, pepper, and salt.
How To Serve Your Microwave Steamed Broccoli
Steamed broccoli makes the following quick fixes:
- Easy Broccoli Quiche
- One-Pot Pesto Tortellini with Broccoli
- BBQ Tofu Salad Bowls
- Fast & Easy Shrimp Lo Mein
- Vegetable Breakfast Hash
We also serve steamed broccoli as a side dish, salad, or appetizer.
How Long Does It Take To Steam Broccoli In A Microwave?
Cooking broccoli in the microwave is fast; it takes 3-4 minutes to have tender broccoli florets. You can extend the heating process for 30 or 60 seconds but be keen not to overcook the vegetables.
Overcooking broccoli makes them lose its green color.
Overexposure to high heat also kills the available nutrients.
What Are The Health Benefits, Risks, And Nutrition Facts Of Microwaved Broccoli?
The following are the health benefits of broccoli:
- Broccoli is rich in healthy fiber that aids digestion and prevents constipation.
- Regular consumption of broccoli boosts your cardiovascular and overall immune system.
- Broccoli florets contain anti-inflammatory properties.
- The vegetable is said to have anti-cancer properties.
- Broccoli is also fat-free hence cholesterol free.
- Broccoli also contains low levels of sodium and healthy calories; hence ideal for detoxification.
The leafy vegetable is rich in the following nutrients:
- Vitamin A
- Vitamin C
- Vitamin B6
- Healthy proteins
The vegetable also contains phytochemicals (carotenoids, beta-carotene, and flavonoid) that boost body immunity.
It also contains antioxidants like lutein that prevent cell damage.
Broccoli is generally a healthy vegetable with negligible side effects. However, high levels of fiber in broccoli are proven to cause bowel irritation and gas build-up.
Does Microwaving Food Cause Nutrient Loss?
Microwaving food preserves nutrients as opposed to other preparation methods.
Water molecules in food absorb microwaves that heat the food, unlike in boiling, where you must add water to cook the food. Excess water dissolves soluble nutrients, which are then lost when drained.
When using a conventional oven, the outer parts of food are over-exposed to heat, thus killing available nutrients, unlike in microwave cooking, where heat is distributed evenly to all food surfaces.
Microwave cooking is also fast hence less exposure time allowing nutrients to survive.
Can You Microwave Broccoli Without Water?
It is possible to microwave broccoli without additional water since it contains 90% water.
Broccoli releases water in the form of steam when it is heated. Therefore, you should cover the microwave-safe bowl that contains broccoli with a fitting lid to ensure the even cooking of the vegetable.
It takes 3-4 minutes to cook your broccoli into a tender, soft delicacy.
What Is The Healthiest Way To Cook Broccoli?
A proper cooking method preserves the nutrients present in food, while poor cooking practices leash nutrients.
Boiling, for example, exposes food to excessive heat, thus killing available nutrients, and food loses its disease-fighting strength.
Broccoli is a heat-sensitive vegetable despite its impressive nutritional profile. Microwaving broccoli is the ideal method to cook it since it is fast and allows even distribution of heat.
Some people will even prefer to eat the vegetable raw to preserve its cancer-fighting properties. They will wash the vegetable in vinegar and water and toss melted butter and salt over them.
Steaming broccoli in the microwave is fast and convenient. It takes less than 4 minutes to cook the vegetables and requires a microwave-safe bowl and lid.
Microwaving broccoli is healthy since no nutrients are lost, and doesn’t require any oil.
You need a microwave-safe bowl and a fitting lid to cook your broccoli in the microwave effectively. You can use plastic wrap if you don’t have a lid.
The procedure of microwaving broccoli involves a few easy steps.