Broccoli has never been a particular favourite of mine, largely because the standard boiling method renders it rather tasteless. Yet over the past few months, I've discovered that roasting transforms it into something genuinely delicious. Cauliflower, on the other hand, has only ever met boiling water in my kitchen - until now. Mary Berry insists the secret to perfecting both vegetables lies in stir-frying them with olive oil.
In her recipe-packed Mary Berry Everyday cookbook, she explains: "Making a change from boiled vegetables, this is quick to do and very tasty. Cooked like this, the broccoli and cauliflower retain a nice crunch too." The trouble with boiling is that it drains broccoli and cauliflower of their inherent flavour, which seeps away into the cooking water, leaving them insipid or occasionally bitter. The process also renders the vegetables waterlogged and diminishes their nutritional value, as numerous vitamins dissolve into the boiling water.
Conversely, stir-frying broccoli and cauliflower over intense heat caramelises their inherent sugars, producing a far more appealing nutty or umami taste.
I discovered that altering my cauliflower cooking technique resulted in a crispier, more flavoursome outcome that's actually better for you, since stir-frying retains more nutrients.
I even found myself preferring this stir-frying approach to my usual method of oven-roasting broccoli with lemon juice, garlic and parmesan cheese.
Ingredients- Half a head of broccoli
- Half a head of cauliflower
- One onion, finely sliced
- Two garlic cloves, crushed
- One tablespoon of runny honey
- Salt and pepper
To start, I broke down the cauliflower and broccoli into the tiniest florets I could manage, discarding any leaves or stalks in the process.
I diced the onions and crushed the garlic cloves ahead of time, preparing everything before turning on the hob.
Following that, I warmed the oil in a sizeable frying pan until it reached a high temperature. Once ready, I tossed in the onions and let them sizzle for two to three minutes over a fierce heat.
Afterwards, I introduced the broccoli, cauliflower and garlic into the mix, stir-frying for two to three minutes until they began taking on a golden hue. I discovered that additional oil might be needed, as the vegetables tend to catch and burn quickly.
I placed a lid over the pan, reduced the temperature and left everything to cook for a further 15 minutes - considerably longer than Mary Berry's suggested three minutes - as the vegetables remained quite firm.
Subsequently, I lifted the lid and continued frying the vegetables for several more minutes until they yielded somewhat while retaining a satisfying crunch.
As a finishing flourish, I drizzled honey over the vegetables, added a generous seasoning of salt and pepper, and tossed everything together thoroughly before plating up.
