Save This: How to Make Broccoli the Right Way

 

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A post shared by Haggai Leffler - Vegan Athlete (@haggai_leffler) on Dec 7, 2018 at 2:14am PST

Last weekend, I traveled to a magical hotel in the North.

The hotel is called "The Village - Travelers' Hotel on the Jordan," located near Kibbutz Sde Nehemia, and it truly is right on the Jordan River.

If you haven't traveled north recently, I highly recommend it; everything is green and fresh, and the recent rains have made the whole area enchanting and beautiful.

The main reason I came to the hotel is the fact that it's vegan-friendly.

This means you can bring your dogs, and they serve a lavish, heartwarming vegan breakfast.

For Saturday breakfast, they offered a large selection of pastries, breads, fresh hot Jachnun, a very wide variety of rich salads with fresh vegetables, legumes, plenty of interesting spreads, and soy yogurts.

Finally, no need to beg for a little soy milk with your morning coffee! 🙂

A wonderful way to start the day before a hike in the Golan Heights or the Galilee.

Link to the hotel's website:

https://www.travelhotels.co.il/

So, how do you make broccoli?

We got back home to Tel Aviv and all I wanted was a balanced, healthy meal rich in vegetables.

Luckily, the supermarket was still open when we returned and I managed to find plenty of wonderful fresh broccoli.

For those who don't know, broccoli is the perfect vegetable and I'm a huge fan.

Why, you ask?

Because it's rich in calcium, iron, folic acid, and dietary fiber.

It's low in carbs and low in fat, and it even has a decent amount of protein.

If you've wondered where that beautiful green color comes from, it's due to a pigment called chlorophyll, which also acts as an antioxidant that fights free radicals.

There are many ways to prepare broccoli, but in my opinion, this way is the simplest and most delicious.

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How do you eat it?

A single 200g serving of broccoli contains one-fifth of the daily recommended amount of fiber and is relatively low in carbohydrates.

Therefore, it's very suitable for those looking to lower their body fat percentage.

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Nutritional values provided by nutritionist and fitness trainer Noam Behar:

A 200g serving of broccoli contains:

180 kcal

8g carbs

4.5g protein

5.5g fat

6g dietary fiber

1.5mg iron

80mg calcium

Have extra broccoli left? Want to make a sauce for patties from it? Click here.

Print

How to Cook Broccoli?

Prep time 5 minutes

Cook time 5 minutes

Total time 10 minutes

Servings 2 servings

Ingredients

• 400 g broccoli
• 2 tbsp olive oil
• 1 clove garlic
• 1 tbsp ginger
• Half chili pepper
• salt/pepper

Preparation

1. Break the broccoli into florets and slice the stem as well (don't toss it!)
2. Microwave Method:
   Place the broccoli in a bowl, add half a cup of water, and cook for 5-8 minutes until tender.
3. Stovetop Method:
   Fill a large pot with water and bring to a boil. Blanch the broccoli for about 5 minutes until it softens.
4. Heat a pan and add the olive oil.
5. Add the ginger, garlic, and chili pepper and sauté for 1-2 minutes, being careful not to let the garlic burn.
6. Add the broccoli and toss so the oil coats the florets on all sides; season with salt.
7. Cover and cook for 2-3 minutes.
8. That's it, the broccoli is ready!

Notes

Instead of sautéing, you can also bake it in the oven.

Simply coat the broccoli in the olive oil and spices and roast at medium heat for about 10 minutes until the broccoli browns.