Sautéed Broccoli Recipe (Healthy & Easy)
User Reviews
5
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Prep Time
15 mins
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Cook Time
25 mins
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Total Time
40 mins
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Servings
2
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Calories
132 kcal
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Course
Side Dish
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Cuisine
Italian, International
Sautéed Broccoli Recipe (Healthy & Easy)
Description
The recipe begins by blanching broccoli florets briefly, which brightens their color and slightly softens them before sautéing. Garlic and diced potato cubes are first sautéed in olive oil over low heat until the potatoes are partially cooked and lightly crispy on the outside. Then the blanched broccoli, along with a combination of dried herbs, salt, and pepper, is added. A small amount of water may be used to deglaze the pan and help cook the vegetables through. The result is broccoli that remains tender but not overcooked, and potatoes that provide a contrasting texture.
This sautéed broccoli dish works well as a warm side to complement a variety of main courses. The herb blend and optional lemon juice offer subtle flavor boosts without overwhelming the vegetables' natural taste. It is adaptable by omitting potatoes or adjusting herbs as preferred.
Use a heavy bottom pan to avoid sticking, and feel free to adjust herb choices to fresh varieties if available. It is normal if some potato cubes become soft or mushy during cooking, as they contribute additional flavor and texture when mixed in. Adding lemon juice just before serving adds brightness.
Ingredients
For prepping broccoli
- 3.5 to 4 cups broccoli - chopped, 250 grams
- 3 cups water
- ¼ teaspoon salt
Other ingredients
- 2 tablespoons olive oil - extra virgin
- 2 teaspoon garlic - finely chopped
- ⅔ to ¾ cup potato 150 grams or 1 large potato, chopped
- ¼ to ½ teaspoon black pepper crushed
- 2 teaspoons dried herbs - I added half teaspoon each of dried parsley, thyme, basil and oregano
- salt as required
- 2 to 3 tablespoons water - optional
Instructions
Preparation
- Remove and chop the broccoli florets from the head. Using a colander or strainer rinse them in very well in water. Drain the excess water.
- Blanch broccoli florets in hot water for 2 minutes and place in a cold ice bath for a minute to stop the cooking process. Blanching is an optional step. Strain and set aside.
- Finely chop garlic and cut potato in ½ to 1 inch cubes.
Making Sautéed Broccoli
- Use a heavy bottomed pan or skillet. Heat olive oil in it. Keep the heat to low.
- Add garlic and stir.
- Then add the potato cubes.
- Mix and sauté until potatoes are about half done, not yet fork-tender. Be sure to stir regularly while sautéing the potatoes so that they become lightly crisp but don’t burn.
- Add the broccoli, herbs, salt and pepper.
- Mix gently but thoroughly.
- If needed, add 2 to 3 tablespoons water to deglaze the pan and loosen the potato bits and garlic stuck to the pan.
- Cover and cook on a low heat until the broccoli are tender but still firm to bite about 6 to 8 minutes. Do not overcook broccoli and make them mushy.
- Keep a check and if the veggies start to stick to the pan, add a few splashes of water and deglaze. Cover the pan and continue to cook.
- This is a dry dish so if there is any moisture or water in the pan then remove the lid and sauté until the moisture or water evaporated once the broccoli are done.
- Serve sautéed broccoli hot or warm.
Serving Suggestions
- You can enjoy plain or garnish with some fresh or dried herbs like parsley, basil or cilantro, if you like. You can serve this as a side with nearly any main dish, such as baked or fried tofu steaks, pasta dishes, curries, or other hearty vegetarian dinner favorites.
- Enjoy vegetarian sautéed broccoli as the star of the meal with a side of warm toasted bread.
- It pairs particularly well with Italian breads – like Ciabatta and Focaccia – and Indian Breads like Roti or Parathas or even your everyday White Bread.
Notes
- Use a heavy-bottomed pan to prevent potatoes from sticking or burning.
- Fresh or dried herbs can be used; adjust quantities based on preference.
- You may omit potatoes and use broccoli only with less herb seasoning if preferred.
- Lemon juice added before serving brightens the flavor and adds acidity.
- Some potato cubes may become soft or mushy during cooking; this is normal and adds texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 132 kcal
% Daily Value*
| Calories | 132kcal | 7% |
| Carbohydrates | 2g | 1% |
| Protein | 1g | 2% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Sodium | 311mg | 13% |
| Potassium | 24mg | 1% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 40IU | 1% |
| Vitamin B1 (Thiamine) | 1mg | |
| Vitamin B2 (Riboflavin) | 1mg | |
| Vitamin B3 (Niacin) | 1mg | |
| Vitamin B6 | 1mg | |
| Vitamin C | 1mg | 1% |
| Vitamin E | 2mg | |
| Vitamin K | 26µg | |
| Calcium | 37mg | 4% |
| Vitamin B9 (Folate) | 3µg | |
| Iron | 1mg | 6% |
| Magnesium | 7mg | 2% |
| Phosphorus | 7mg | |
| Zinc | 1mg |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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