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Easy microwave steamed broccoli is a recipe that is ready in less than 7 minutes. Having peeled garlic in your refrigerator makes this even quicker. This broccoli side can be served by itself or used as a part of a quick dinner. Quick dinner ideas are shared in the post below.
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Winter is almost fading away from Bangalore, but in the last 2-3 weeks our local supermarket is stocking a mountain of broccoli at very cheap prices. Usually it costs around Rs. 350-400/kilo and presently it is around Rs.60-70 a kilo. The best part is they are extremely fresh and a dark shade of green. I’ve been bringing home 4-5 broccolis every Sunday for use in a variety of dishes. Ours is a broccoli loving family, so we are enjoying the bounty to the hilt while it lasts.
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Don’t miss one of the most popular recipes on my blog: Crispy Broccoli in Airfryer
On my 5-2 fast days, I steam up a big bowl of broccoli florets and season it with salt, pepper and lemon juice for a super healthy, low-cal meal that keeps me filled up for a few hours.
This recipe for microwaved steamed broccoli with garlic and sesame seeds is my other go-to way to cook it.
While you don’t need a microwave to steam broccoli, it makes absolute quick work of preparing this highly nutritious crucifer just right. The steamed broccoli is then ready to use in any recipe of your choice.
How to steam broccoli without a steamer
- break the broccoli into florets
- wash the florets by immersing for 5 minutes in a bowl of water
- drain and place in microwave safe bowl with lid
- no need to add extra water
- microwave for 4-5 minutes depending on size of florets
The advantages of steamed broccoli in microwave is that it retains its bright green colour. It is very quick and all you need is a microwave safe bowl with a lid.
One easy broccoli recipe – 5 dishes
Here are some of the ways you can use this microwave steamed broccoli with garlic and sesame
- Broccoli noodles: cook noodles and toss along with the broccoli dish
- Broccoli grain bowl: Serve a portion of the garlic sesame broccoli along with cooked brown rice, baked tofu and cucumber sticks for a complete vegan and gluten free meal
- Broccoli quinoa salad: Toss along with quinoa, pomegranate and almonds in a balsamic dressing or an Asian soy-ginger dressing
- Broccoli marinara pasta: cooked pasta, tomato-based pasta sauce, topped with this garlic sesame broccoli
- Broccoli and eggs breakfast: serve with scrambled eggs or an omelette for breakfast or brunch
The best way to make your kids eat broccoli: 6 ingredient pasta dish
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Microwave Steamed Broccoli with garlic and sesame seeds
Microwave steamed broccoli tossed in garlic and sesame seeds
Prep Time 5 minutes mins
Cook Time 5 minutes mins
Total Time 10 minutes mins
Cuisine global vegetarian
Ingredients
- 1 large or 2 medium sized broccolis
- 1 tbsp olive oil
- 12 cloves garlic
- 1 tbsp sesame seeds + more for garnish
- 1/2 tsp salt
- 1 lemon
Instructions
To prepare microwave steamed broccoli, break the broccoli into bite sized florets and give it a good wash.
Place the florets in a microwave safe bowl with a lid and microwave on high for 4-5 minutes
Alternately, place them in a steamer basket and steam for 7-8 minutes until they are cooked but retain a bite.
While the broccoli is cooking, heat oil in a large pan. Crush the garlic with salt in a mortar pestle and fry in the oil on a medium flame for a minute or so. Don’t let it turn dark brown in colour.
Add the sesame seeds to the oil and fry quickly on a high flame for a few seconds.
Transfer the steamed broccoli to the pan and toss well in the garlic-sesame mixture.
Remove this to a serving bowl. Squeeze a lemon over the broccoli and it’s ready to serve.
If you are looking for more healthy broccoli recipes, here are some you will find in my book – The Everyday Healthy Vegetarian:
- Broccoli and Green Peas with Bengali Five–Spice Mix
- Broccoli and Corn soup
- Broken Wheat with Broccoli, Green Peas and Fresh Mint
Get all the info about my bookandorder it here.
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FAQs
Place the broccoli in a microwave-safe dish and add about 2-4 tablespoons of water. You can add more or less water depending on the portion of broccoli you are cooking. Cover the bowl with a loose lid or microwave-safe plastic wrap with holes for ventilation. Microwave 2-4 minutes until the broccoli is tender.
Is microwave steamed broccoli healthy? ›
Let's sift through some facts. Numerous scientific studies have debunked the myth that microwaving food leads to significant nutrient loss. One study published in the Journal of Food Science found that microwaving broccoli actually preserved higher levels of vitamin C compared to boiling or steaming.
How do you microwave broccoli without losing nutrients? ›
- Wash the head of broccoli thoroughly in cold water.
- Shake off excess water.
- Place broccoli on cutting board, and with a sharp knife, carefully cut the broccoli into florets.
- Put florets into microwave safe bowl and add 3 tbsp water to the bowl.
- Cover bowl loosely with cling wrap or lid.
- Microwave for 3-4 minutes.
Steaming broccoli is quick and easy, and it's considered one of the healthiest ways to prepare the vegetable. Instead of submerging the florets and stem into boiling water or roasting them in the oven, the broccoli is placed in a steamer basket over simmering water and covered with a lid.
Can you overcook broccoli in the microwave? ›
Not long at all! Fresh broccoli florets take about 3-4 minutes to steam in the microwave. After the broccoli cooks, make sure to remove the lid from the dish. If you keep the lid on the dish, the broccoli will continue cooking and can result in mushy, overcooked florets.
What's the best way to steam vegetables in the microwave? ›
Add 1-2 tablespoons of water (a little more if you're steaming multiple portions). Place in the microwave and pop a lid on top to keep the steam in. Microwave on high! Firmer vegetables like turnips or potatoes may take 6-8 minutes, and softer, moister veg like broccoli will take less – around 4 minutes.
What is the healthiest way to eat broccoli? ›
Cooking (Or Not Cooking) Broccoli To Protect Its Nutritional Riches : The Salt Cooking broccoli too long destroys the beneficial enzyme that breaks down chemicals into cancer fighters. The best way to eat it is raw or steamed for just two to three minutes, a nutrition expert says.
Which is healthier steaming or microwaving vegetables? ›
That's why steaming is one of the best ways to maximize nutrients. It turns out that's especially true for broccoli. When in doubt, microwave. That's because microwaving uses little to no water, and can heat the vegetable quickly, thus preserving nutrients such as vitamin C that break down when heated.
Is it good to eat steamed broccoli everyday? ›
Regularly consuming broccoli can significantly boost your nutrient intake. It is an excellent source of vitamin C, vitamin K, folate, and potassium. Additionally, it also contains iron and calcium, making it a valuable addition to a balanced diet.
Why does my broccoli burn in the microwave? ›
Minerals and metal
These minerals - which include iron, magnesium, and selenium – act like tiny pieces of metal and create what is known as an “arcing effect” in microwaves. An arcing effect is when sparks occur as a result of electromagnetic waves in a microwave reflecting or bouncing off metal.
We avoid plastic wrap when microwaving and use a ceramic or stoneware plate instead. 4. Microwave on HIGH (regular power) for 3 to 4 minutes. Depending on your microwave's strength this should give you tender yet still slightly crispy broccoli — not mushy.
What is the best way to steam broccoli? ›
Place 3/4 to 1 inch of water in a saucepan with a steamer and bring to a boil. (Note that if you don't have a steamer, you can simply put the broccoli directly into an inch of boiling water.) Add broccoli, steam 5 to 6 min: Add the broccoli to the steamer and cover; reduce heat to medium and let cook for 5-6 minutes.
How to steam broccoli in the microwave? ›
Instructions
- Chop broccoli into florets.
- Place them in a micorwave-safe bowl and add a splash of water.
- Cover with plastic wrap and prick a few holes in the plastic wrap.
- Pop in the microwave and cook on high for 30 – 60 seconds.
- Garnish with lemon and nutritional yeast and enjoy!
Garlic and butter help make broccoli taste irresistible. Simply sautee the broccoli in a pan with just a little butter, some onions and grated garlic and voila! Add a drizzle of lemon if desired.
Is it better to microwave or boil broccoli? ›
But the microwave method is better than steaming the veggies over boiling water, Souza said, because it's still possible for some of the nutrients to leach into the water. Plus, it's much quicker to microwave the broccoli than wait for a pot of water to boil on the stove.
How long should you steam broccoli for? ›
Add the broccoli florets to a steamer basket, and place it in a saucepan filled with 1 inch of water. Bring the water to a boil, reduce the heat to a simmer, and cover the pan. Let steam for 5 minutes, or until the broccoli is crisp-tender and bright green.
How long to microwave tender stem broccoli? ›
How to cook Tenderstem broccoli: in the microwave. Cooking broccoli in the microwave is essentially a way of steaming the veg. Place the broccoli in a microwave-safe container with a couple of tablespoons of water. Cover with a lid and cook on high for around 4 mins.
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