I LOVE Tenderstem Broccoli and have it most mornings with an Egg or some Toast. In this post I talk through the various ways of cooking Broccoli and a recipe for a quick side dish that will go alongside most meals.
What is Tenderstem Broccoli?
Tenderstem Broccoli is a hybrid veg meaning it is a combination if Chinese Kale and Broccoli both of which are superfoods.
Chinese kale is a leafy brassica (also known as a cruciferous vegetable).
I prefer Tenderstem Broccoli/Broccolini to Broccoli as the stems are thinner, more tender and less fibrous and the florets are smaller and more crisp.
In my opinion they make a more delicious side too as they are slightly sweeter and also they cook quicker too.
I tend to pan fry it with Garlic and Red Chillies.
Benefits and Nutrition
Being superfoods, they contain high levels of Vitamin A and C (even more so then Oranges) and Folic Acid.
It also contains Calcium, Vitamin E, Potassium, Folate and Iron.
Other names it is know by
How to cook Tenderstem Broccoli
The great thing about Tenderstem is that it does not need to be peeled or trimmed before using. You can snap off the end or give it a trim but this is not necessary.
Tenderstem takes only a matter of minutes to cook. Below I have listed the most common ways to cook it.
It's can also easily be added to many dishes such as Pasta, Traybakes, Casseroles and Salads. You can use them as crudités and server them into a dip such as Hummus.
Cooking Methods
Feel free to add dressings and flavourings of your choice. There is a recipe for how I make it below.
To Sautee
Heat a large pan over medium high heat. Add Butter and/or Oil.
Once the Butter begins to foam add the Broccoli and seasoning. Cover pan and cook for 4 minutes.
Boil off any excess water.
Season and add dressing of choice.
To Steam
Bring a steam pan or a pan of water to the boil.
Place Broccoli in Colander (covered with a lid) or Steam Pan.
Steam 3 - 4 minutes.
Season and add dressing of choice.
To Grill
Toss with Oil and Season.
Grill for 5 - 8 minutes till tender.
To Boil
Bring a pot of water to a boil.
Add Broccoli and boil for 3 - 4 minutes.
Season and add dressing of choice.
To Roast
Preheat oven to 200 C/Gas mark 6.
Spread Broccoli in a large tray. Drizzle over oil.
Season.
Bake for 10 - 12 minutes. You can cook it up to 20 minutes depending on your personal taste.
Air Fryer
Place Broccoli in Air Fryer. Drizzle over Oil. Air fry for 3 minutes at 165 C.
How to Cook Tenderstem Broccoli from frozen
Season and add dressings/flavourings of your choice.
Steam
Bring water to a boil and add tenderstem in steamer or colander (covered with a lid). Steam for 2 -4 minutes.
Grill or BBQ
Drizzle Tenderstem with Oil. Add to griddle pan or grill and cook for 2 -3 minutes.
Boil
Add Broccoli to a pan of boiling water and boil for 1-3 minutes. Drain and serve.
Roast
Heat oven to GM 4/180 C. Add Broccoli to a to a oven tin and drizzle with a little oil. Roast for 7-8 minutes.
How to cook Tenderstem Broccoli with Garlic and Lemon
This is a quick and easy recipe for a side that pairs well with so many other recipes.
Heat Pan over medium high.
Once hot, add Butter and Oil.
Once the butter stops foaming turn the heat down, then add the sliced Garlic.
Saute for 1 minute, then add the Tenderstem Broccoli.
Cover the pan and cook on low for 4 minutes.
Uncover the pan and turn the heat up slightly to burn off any excess water.
Add seasoning, a squeeze of Lemon Juice and Chilli Flakes.
Other Ideas
I like to serve Tenderstem in a variety of ways. Below it is served with Red Peppers, Red Onions, Sumac and a Lemony dressing made with Lemon, salt and pepper, Olive Oil and a little Mustard .
Another Broccoli Side:
I would also highly recommend this recipe from Ottolenghi. It makes for the most gorgeous side salad.
more veg side recipes:
Roast Vegetables with Feta and Pine Nuts
Serve with:
Preserved Lemon, Cumin and Thyme Roast Chicken
if you make this recipe, please rate/comment below. we love to hear from you and seeing your creations makes our day – safira
Tenderstem Broccoli
I LOVE Tenderstem Broccoli and have it most mornings with an Egg or some Toast. In this post I talk through the various ways of cooking Broccoli and a recipe for a quick side dish that will go alongside most meals.
Ingredients
- 200 g Tenderstem Broccoli
- 2 tbsp Butter
- 1 tbsp Oil Olive or other Veg
- 1 small clove Garlic sliced finely
- Salt and Pepper
- Pinch Chilli Flakes
- 2 tbsp Lemon Juice about 1/2 Lemon
Instructions
-
Heat a pan over medium high heat. Once hot, add Butter and Oil.
-
Once the butter stops foaming turn the heat down, then add the sliced Garlic. Saute for 1 minute, then add the Tenderstem Broccoli. Cover the pan and cook on low for 4 minutes.
-
Uncover the pan and turn the heat up slightly to burn off any excess water. This shouldn't take too long.
-
Add seasoning, a squeeze of Lemon Juice and Chilli Flakes.
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