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Home » Recipes » Learn How To Sautee Broccoli Quickly Without Blanching

Learn How To Sautee Broccoli Quickly Without Blanching

by Githu

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Learn how to sautee your broccoli quickly by using bicarbonate of soda. Your sauteed broccoli will be ready within no time! No blanching is required.

Sauteed broccoli with onions in a pan

Ahem! I've got a secret for you on how to quickly sautee or stir-fry your broccoli! Learn how to sautee broccoli quickly without blanching using bicarbonate of soda.

My dear friend, I hope you love broccoli. If not, what else? 

Broccoli are so healthy and delicious whether in salads, roasted, stir-fried, or sauteed. Raw or cooked, broccoli will confer you their healing properties if you eat them regularly and if you know how to prepare them properly!

broccoli, onion, garlic, seeds & bicarbonate of soda

Broccoli health benefits

  • Broccoli has been studied for its health-promoting properties. It's high in phytochemicals like glucosinolate, sulforaphane, vitamin C, phenolic compounds, carotenoids, and flavonoids.
  • Broccoli will give you minerals such as calcium, phosphorus, potassium, and sodium), with vitamins B, C, E, and K.
  • Several studies have shown that broccoli can reduce the risk of some cancers like lung, colon, pancreatic, breast, bladder, and prostate cancers.
  • Broccoli can help in preventing cardiovascular and Alzheimer's diseases if eaten quite often.
  • It has antioxidants making it an anti-inflammatory food to add to your diet!

Sauteed broccoli is one of the delicious side dishes that is quick to make if you've got the right technic.

In many recipes, you'll find broccoli blanched before being sauteed, this isn't a good way of cooking because it degrades the nutrients in broccoli, as you end up throwing the water used in blanching.

In general, heat will destroy some of the broccoli's nutrients but shortly sauteing them can reduce the loss of some heat-sensitive nutrients. 

Studies have shown that cooking onions (especially red) together with broccoli can help protect the loss of the nutrients found in broccoli.

Making quick dinner recipes is a challenge to many, especially if you've got a busy life. In this post, I am showing you how to sautee broccoli quickly without blanching them.

cumin & fennel seeds with dry dill in a hot pan

How to sauteed broccoli quickly

  • Buy fresh broccoli heads. This recipe doesn't use frozen broccoli.
  • Clean and cut broccoli florets. Make sure to get single bite-sizes only so that the broccoli can cook fast.
  • In this recipe, I am using red onions. Dice the onions into thick slices than you'd do normally
  • Add spices or seeds like cumin & fennel seeds to enhance flavors and to add healing properties.
  • Add oil, onions, and broccoli florets to the cooking pan.
  • Toss then sprinkle with salt and a pinch of bicarbonate of soda.
  • Use only a little amount of bicarbonate of soda. Too much will alter the taste of broccoli and will breakdown broccoli into mushy.
  • Toss again and cover the pan. Don't cook at very high heat to preserve the nutrients.
  • Insert a knife's edge on one broccoli to test the cooking
  • DO NOT OVERCOOK!. The bicarbonate will make them mushy.
  • Cut off the heat, add grated garlic, cover the broccoli to cool for about 5 mins before serving.

I add garlic at the end to enjoy its healing benefits. 

raw red onions with broccoli in a pan

Serve these sauteed broccolis as a side dish, or you can add them into your stews or combine them with other veggies like these roasted roots vegetables.

As you've guessed, bicarbonate of soda is a key ingredient when you want to shorten the cooking time, especially for vegetables. 

It also creates an alkaline environment that preserves the chlorophyll, giving your vegetables that bright green color.

I hope that this recipe post is helpful, and you can now sautee broccoli very fast to save time and to reduce the loss of nutrients. Have you learned something new? Leave me a comment.

My love to you, Githu.

sauteed broccoli with onions in a pan

Get more healthy recipes using broccoli

  • Easy pumpkin recipe with broccoli
  • Quick sweet potato chili with sauteed broccoli
  • Healthy vegetable stir recipe
Sauteed broccoli with onion in bicarbonate of soda
Print Recipe
5 from 10 votes

Learn how to sautee broccoli quickly without blanching

Learn how to sautee your broccoli quickly by using bicarbonate of soda. Your sauteed broccoli will be ready within no time! No blanching is required.
Prep Time5 mins
Cook Time8 mins
Total Time13 mins
Course: Side Dish
Cuisine: American, anti-inflammatory, healthy, plant-based, Vegan
Diet: Diabetic, Vegan
Keyword: broccoli recipe, broccoli side dish, how to sautee broccoli, sauteed broccoli
Servings: 3 serving
Calories:
Author: Githu
Cost: 4€

Equipment

  • Heavy-based large pan
  • Chef's knife
  • Chopping board

Ingredients

  • ½ teaspoon cumin seeds
  • ½ teaspoon fennel seeds
  • ½ teaspoon dry dill
  • 4 small red onions or 3 medium
  • 3-4 broccoli heads
  • 2 cold-pressed olive oil
  • pinch of salt
  • ¼(1.25ml) a very small amount of bicarbonate of soda
  • 4 cloves of garlic

Instructions

  • Clean your veggies
  • Separate the broccoli florets from the stems. Don't leave any stems. Use them in a broth
  • Slice thinly the onions and grate the garlic cloves
  • On a heating pan put the seeds and dill. Let them cook to give their aroma for 2 mins
  • Add sliced onions and broccoli florets.
  • Toss and then add olive oil, sprinkle the broccoli with salt and a powdered bicarbonate of soda
  • Toss again to make sure the onions and broccoli are moving around the pan
  • Cover the pan, let the broccoli cook for about 3 mins then toss again
  • Cook for another 3 mins and toss
  • Cut off the heat, add the grated garlic, and cover so that the steam and heat from broccoli can slightly cook the garlic
  • Serve the sauteed broccoli once they have cool.

Notes

  • Bicarbonate will breakdown the structure of broccoli making them to sautee very fast. SO MAKE SURE TO USE JUST A LITTLE 
  • If you add too much bicarbonate, the broccoli will become mushy
  • Too much bicarbonate will also change the taste of broccoli
  • I use finely powdered bicarbonate of soda

Resource

Broccoli glucosinolate

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Reader Interactions

Comments

  1. Janene

    December 19, 2020 at 6:55 pm

    Thank you so much for this helpful information. God bless.

    Reply
  2. Laura

    January 08, 2021 at 3:25 pm

    5 stars
    Very helpful. Thanks.

    Reply
  3. Angela

    January 08, 2021 at 3:40 pm

    5 stars
    What a great tip! Thanks!

    Reply
    • Githu

      January 29, 2021 at 10:18 am

      Thank you, Angela.

      Reply
  4. Sue

    January 08, 2021 at 6:07 pm

    5 stars
    Very helpful tips - thanks!

    Reply
  5. Emily Flint

    January 08, 2021 at 6:33 pm

    5 stars
    Great tips, thanks for posting!

    Reply
  6. Debra

    January 08, 2021 at 8:24 pm

    5 stars
    Awesome. Broccoli is the one veggie everyone loves so I'm always happy to have a new way to prepare it. Delish too.

    Reply
  7. Raquel

    January 08, 2021 at 10:34 pm

    5 stars
    Thank you for these helpful tips!

    Reply
    • Githu

      January 29, 2021 at 10:18 am

      Hi, Raquel. I am happy you like this.

      Reply
  8. Capri

    January 09, 2021 at 12:43 am

    5 stars
    Thanks for the great tips!

    Reply
    • Githu

      January 29, 2021 at 10:17 am

      Thank you, Capri.

      Reply
  9. Chef Dennis

    January 09, 2021 at 8:59 am

    5 stars
    This is really nice! Thanks for sharing this tip.

    Reply
  10. Chloe

    January 09, 2021 at 9:45 am

    5 stars
    What a fantastic tip for softening brocolli quickly! I'll be trying this one out.

    Reply
    • Githu

      January 29, 2021 at 10:17 am

      Hi chloe, yes, baking soda makes this recipe go so fast. Remember to use only a little amount

      Reply
  11. Swathi

    January 10, 2021 at 1:25 am

    5 stars
    These are really important tips for sautee brocoli love it

    Reply

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Hi, I am Githu, Certified Holistic Health & Nutrition Coach and Food as Medicine.

I create Simple Healthy Recipes for you that are whole plant-based, vegan, and gluten-free. Perfect for weight loss, these recipes are anti-inflammatory. They will help you heal your body from within.

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