Broccoli Blanched with Sesame Oil ブロッコリーの塩ごま油茹で

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  • The best way to keep your broccoli fresh and tasty is to blanch it with salted water and sesame oil. It’s easy, healthy and so versatile. The blanched broccoli keeps well for up to 3-4 days in the fridge and is ready to enjoy any time! 

    A white plate containing blanched broccoli tossed with sesame seeds.

    Every summer when I go back to Japan, my mom and I spend a lot of time in the kitchen. She would share with me all the recent cooking techniques and tips that she learned from her friends and TV shows.

    This Broccoli Blanched with Sesame Oil (ブロッコリーの塩ごま油茹で) is one I learned from her a few summers ago and I use it a lot for my meal prep. It’s easy and healthy, which is exactly what we need for weeknight dinners.

    Blanched broccoli in the glass container.

    The Trick – Blanch Fresh Vegetables with Salt and Sesame Oil

    Blanching vegetables with salted water is pretty common, but with sesame oil? This technique is not only for seasoning the broccoli but also preserving the flavor of the fresh ingredient you’re blanching. The vegetable will be well-coated with sesame oil, which results in keeping the flavor for a longer time.

    It is seemingly a simple trick, but makes a big difference with the vegetables. I used to keep broccoli in my refrigerator, not knowing when I will be using it. Ever since I learned this magic formula from my mom, I’ve been cooking broccoli that I score fresh from the market every so often.

    I stopped seeing wilted, sad-looking broccoli in the fridge anymore. Since it holds up well in the refrigerator, I could serve the delicious blanched broccoli with a meal right away while it’s fresh and tasty!

    A white plate containing blanched broccoli tossed with sesame seeds.

    Other Vegetables You Can Blanch with Sesame Oil

    Well, in opinion, any vegetables would work. But here are the vegetables that I have blanched with sesame oil and turned out fabulous:

    • Asparagus
    • Bean Sprouts
    • Bok choy
    • Cabbage
    • Napa cabbage
    • Spinach

    Besides cabbage and napa cabbage, the above vegetables would not last too long, so this blanching with sesame oil technique comes in really handy!

    Does Sesame Oil Taste Too Strong?

    It’s not too strong so I actually use this blanched broccoli in other dishes, such my Cream Stew recipe. If you like a stronger flavor, feel free to drizzle in additional sesame oil.

    Blanched broccoli in the glass container.

    Tips on How to Blanch Broccoli

    Do you eat the stems (or stalks) when cooking with broccoli? It seems pretty basic, but I want to go over how best to blanch the broccoli and not to waste any bit of the vegetable.

    Broccoli is one of the most commonly eaten vegetables, but many people still don’t usually eat the stems. Maybe they look tough and fibrous? Or maybe they look harder to cook with?

    I learned not to throw away broccoli stems when I started to help my mom in the kitchen at a young age, and it’s funny how I still remember it. Under the tough skin, the stems are not only edible, they actually contain more nutrients! Yes, they are very good for you. I also love that slightly crunchy crisp texture and I always buy the whole head of broccoli. When broccoli is attached with the stems, they keep fresh longer.

    Because the stems are harder than the broccoli florets, you have to cook the stems first. If you blanch stems and florets together, the florets would be overcooked.

    The easiest way is to add the stems into a pot of boiling salted water first, let them cook for 2 minutes until they are turning tender. Then add in the florets and cook for another 2.5 to 3 minutes. You can take them out together once the florets are just about getting tender. The color should look fresh green. Use a fork to test the florets for your desired texture. For maximum nutrients, I recommend not to overcook.

    A white plate containing blanched broccoli tossed with sesame seeds.

    Blanched Broccoli – A Healthy Vegetable Side Dish For Meal Prep

    This blanched broccoli with sesame oil makes a healthy side dish that pairs with every single meal. It is very ideal for people who are on a low-sodium diet too. If you’re into meal-prepping, you could easily double the batch and serve the vegetable in your bento lunch box and dinner throughout the week. You could also change up the flavor by drizzling in some hot sesame oil or top it with some of your favorite sauce the next day. Because it’s so easy, you’ll never have to look at the recipe again once you’ve made it.

    Japanese Ingredient Substitution: If you want to look for substitutes for Japanese condiments and ingredients, click here.

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    3.67 from 6 votes
    A white plate containing blanched broccoli tossed with sesame seeds.
    Broccoli Blanched with Sesame Oil
    Prep Time
    10 mins
    Cook Time
    3 mins
     

    The best way to keep your broccoli fresh and tasty is to blanch it with salt and sesame oil. It's easy, healthy and so versatile. The blanched broccoli keeps well for up to 3-4 days in the fridge and is ready to enjoy any time! 

    Course: Side Dish
    Cuisine: Japanese
    Keyword: broccoli
    Servings: 4
    Author: Nami
    Ingredients
    Instructions
    1. Gather all the ingredients.
      Broccoli Blanched with Sesame Oil Ingredients
    2. Separate the stems and florets. Cut off the tough skin on the stems.
      Broccoli Blanched with Sesame Oil 1
    3. Bring 4 cups of water to a boil and add salt and stems. Cook for 2 minutes.

      Broccoli Blanched with Sesame Oil 2
    4. Once the stems are getting tender (not tender yet), add the florets.
      Broccoli Blanched with Sesame Oil 3
    5. Add the sesame oil and continue to cook until florets are almost tender, about 2.5 to 3 minutes. Since we will not transfer the broccoli to iced water to stop cooking further, we have to take it out before it’s completely done. The remaining heat will continue to cook broccoli.

      Broccoli Blanched with Sesame Oil 4
    6. Drain water and let cool. If you like, drizzle additional sesame oil over the broccoli. Put the cooled broccoli in the glass container for storing.

      Broccoli Blanched with Sesame Oil 5
    To Store and Serve
    1. Keep in the refrigerator for up to 3-4 days. Serve as it is or use in other recipes (add to Cream Stew, etc). I sprinkle sesame seeds when serving as it is.

      A white plate containing blanched broccoli tossed with sesame seeds.
    Recipe Notes

    Japanese Ingredient Substitution: If you want to look for substitutes for Japanese condiments and ingredients, click here.

     

    Recipe by Namiko Chen of Just One Cookbook. All images and content on this site are copyright protected. Please do not use my images without my permission. If you’d like to share this recipe on your site, please re-write the recipe in your own words and link to this post as the original source. Thank you.d link to this post as the original source. Thank you.

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