Pan Fried Broccoli

This pan fried broccoli is a healthy and delicious way to enjoy broccoli! Crispy, tender, and ready in minutes, you’ll never have to have soggy broccoli again! 

Pan Fried Broccoli

It’s time to make an effort to increase your vegetable intake and start with a fan favorite- broccoli. Broccoli can get a bad wrap for being soggy or bland, but it comes down to how you prepare it. Pan frying broccoli is a sure-fire way to have perfectly cooked broccoli every single time.

The texture of the broccoli is crispy and tender around the edges and perfectly chewy. The beauty of stir fried broccoli is that it can be flavored any way you like. We love adding garlic and a touch of spice but to each their own!

This is the kind of vegetable dish you can whip up in under 5 minutes and have a nutritious side dish to accompany any meal!

How to fry broccoli?

There are four KEY tips to ensure your broccoli is perfectly fried-

• TRIM THE FLORETS. Trim the broccoli florets so they all cook evenly.
• PAT DRY BEFORE SEASONING. Once you wash your broccoli clean, ensure that you pat it completely dry. We want the broccoli to sizzle as soon as it hits the pan from the oil, NOT excess water.
• USE A GOOD QUALITY OIL. A good quality olive oil brings out the overall flavor of the dish.
• STIR CONSTANTLY. This is the kind of veggie dish that requires you to stir consistently. The payoff? A super fast veggie dish!

The Ingredients

• Broccoli– Fresh broccoli with their stems removed.
• Garlic powder- Granulated garlic or garlic flakes, NOT garlic salt. You can also use freshly minced garlic if you’d prefer.
• Salt and pepper– To taste. You can always add more once the broccoli has been sauteed.
• Red pepper flakes– Optional, but recommended if you like a touch of spice.
• Olive oil– Although olive oil isn’t recommended for frying, it’s great for sauteeing vegetables or using for quick fry recipes (not deep frying!).

The Instructions

Start by adding the chopped broccoli into a mixing bowl. Add the spices and seasonings and mix well, until everything is fully incorporated. Next, add some olive oil into a non-stick pan and place it over medium heat. Once hot, add the broccoli and stir fry for 2-3 minutes, until crispy around the edges. Remove the broccoli from the pan and serve immediately.

FAQ

Should you boil broccoli before frying?

Broccoli doesn’t need to be boiled before frying. You risk the broccoli losing its ‘al dente’ texture, which is a must for this recipe!

Is frying broccoli healthy?

Yes, frying broccoli can be a healthy cooking method. The key is not to use excess oil or butter and to avoid any heavy breading. Broccoli is actually high in something called NMN which is one of the best ingredients you can have to increase your longevity.

How do you cook broccoli without making it soggy?

Avoid soggy broccoli by placing your pan over high heat and stirring regularly. Furthermore, you never want to cover the pan, which will trap the smoke inside and soften the vegetables.

Storing, freezing, and reheating sauteed broccoli

• To store: Sauteed broccoli can be stored in the refrigerator, covered. It will keep well for up to 3 days.
• To reheat: Either microwave for 30 seconds or add it to a lightly greased non-stick pan and pan fry for 2-3 minutes.
• To freeze: Place leftover broccoli in a sealable container and store it in the freezer for up to 6 months.

What to add fried broccoli

• Rice or noodles– A fabulous addition to some fried rice or fried noodles.
• Plant based protein– Make this with some pan fried tofu, salt and pepper tofu, or even some tofu bacon.
• Salads- Add some chilled broccoli to a vegan chicken salad or a Cobb salad.

Recommended tools to make this recipe

• Non-stick pan. A good non-stick pan makes all the difference and ensures none of the spices or broccoli sticks to it.
• Collander/strainer. To strain the washed broccoli and remove any excess water.
• Spatula. To mix everything together without leaving any scratches.