Unleash the incredible flavours of oven roasted tenderstem broccoli. This healthy and delicious side is so easy to make, requires minimal effort and can be served in many different ways to complement your meals. You won’t want to boil it again once you’ve tried it and the many variations!
Broccoli is hands down my favourite vegetable and I can honestly say we probably enjoy it in some way, shape or form most days of the week. One of the most popular ways to serve it is oven-roasted, as it is such a delicious and nutritious way to enjoy this versatile vegetable.
Roasting tenderstem broccoli in the oven not only enhances its natural sweetness but also gives it a slightly chewy and crispy texture that makes it irresistible. But even better roasted tenderstem is so versatile and can take lots of other flavours being added to it, which can compliment your overall meal. So make sure to read my serving suggestions for lots of tasty ways to enhance your roasted tenderstem broccoli.
Whether you’re looking for a simple side dish or an exciting addition to your favourite recipes, this foolproof recipe for roasted tenderstem broccoli is sure to elevate your culinary experience.
What is tenderstem broccoli?
Tenderstem broccoli is a long stem broccoli that is also known as broccolini. It has a delicate yet robust flavour and is a nutritious vegetable that has gained popularity in recent years. It is a hybrid plant of broccoli and Chinese kale, resulting in a unique combination of flavours and textures.
What sets tenderstem broccoli apart from regular broccoli is its elongated stems and small florets. The stems are slender and more tender than traditional broccoli.
Nutritionally, tenderstem broccoli offers an array of health benefits. Like its parent vegetables, it is rich in vitamins A, C, K, and folate. These vitamins play vital roles in supporting immune function, bone health vision maintenance, and overall well-being. Additionally, it contains essential minerals like calcium and iron and has more fibre than broccoli at 5g per 100g serving.
Should I steam or oven Roast Tenderstem Broccoli?
Long stem broccoli is a lot less fibrous and tough compared to broccoli so is suited to more cooking methods.
I personally like to steam, fry and roast my tenderstem and love that each method gives a slight flavour and texture variation. Its versatility allows for endless possibilities when incorporating it into your favourite dishes or experimenting with new recipes.
Whether you add tenderstem broccoli to stir-fries alongside other vegetables or toss it into pasta dishes or salads for added crunchiness, this vegetable provides not only visual appeal but also an abundance of nutrients.
What you will need for oven roasted tenderstem broccoli
Tenderstem Broccoli
- From late spring to early Autumn tenderstem is at its peak of freshness and flavour.
- However, it is usually available all year round in UK supermarkets
Extra Virgin Olive Oil
- My favourite heart healthy oil
- Tasty and rich in healthy monounsaturated fats
Salt and Freshly Ground Pepper
Equipment Needed
How to roast the perfect tenderstem broccoli
This recipe couldn’t be easier and really takes minimal effort to prepare this deliciously versatile side dish. Simply follow my step-by-step guide to ensure the perfect roast tenderstem broccoli every time.
Step 1: Preheat the Oven
Preheat your oven to 220°C / 200°C fan. A hot oven ensures that the broccoli roasts quickly while retaining its vibrant colour.
Step 2: Prepare the Tenderstem Broccoli
Trim off any tough ends if needed, leaving behind only the delicate stems and florets. If you have thicker stems I would cut these in half. Making sure they are all similar in size helps for more even cooking.
Step 3: Season and Toss with Olive Oil
Add the trimmed tenderstem broccoli on a roasting tray. Drizzle the olive oil over them along with plenty of ground salt and pepper ensuring each piece is well coated.
Step 4: Roast in the Oven
Spread out the seasoned tenderstem broccoli so that they’re not overcrowded. This allows them to roast rather than steam during cooking.
Place them in the preheated oven and roast for 10-15 minutes. Keep an eye on them after 10 minutes, as cooking times may vary depending on the thickness of the stems.
Step 5: Serve and Enjoy
Once roasted to perfection, remove the tenderstem broccoli from the oven and transfer them onto a serving dish.
More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:
Serving suggestions and enhancing your oven roasted tenderstem broccoli
These roasted tenderstem Broccoli stalks are absolutely delicious as they are with a little olive oil and salt and pepper. However, occasionally I like to add some extra flavours when cooking or cooked to really elevate them.
Here are some of my favourite suggestions to help you supercharge your roasted tenderstem broccoli:
Lemon and Parmesan Roasted Tenderstem Broccoli:
- After roasting the tenderstem broccoli until crispy, squeeze fresh lemon juice over the top. Then sprinkle a good amount of grated Parmesan cheese.
- These are lovely as a side with a big bowl of spaghetti bolognese or Pesto Gnocchi
Garlic Butter Roasted Tenderstem Broccoli:
- Melt a little butter in a pan, add chopped or minced garlic, and cook until fragrant. Then pour over the cooked broccoli and mix well making sure all the roasted tenderstem broccoli is covered in the sauce.
- This is particularly tasted with red meat or Asian dishes like Thai Noodle Prawns or Thai Salmon Traybake
Soy Glazed Roasted Tenderstem Broccoli:
- In a small bowl, whisk together soy sauce, minced ginger, chopped chilli and sesame oil.
- Before cooking the broccoli, coat the roasted tenderstem broccoli in this tangy glaze replacing the olive oil. Roast and serve with a sprinkle of sesame seeds for an added crunch and nutty flavour.
- Enjoy this Asian-inspired tenderstem broccoli as part of stir-fries or serve it with rice or noodles.
Spiced Roasted Tenderstem Broccoli:
- Mix together ground cumin, paprika, garlic powder, and olive oil in a bowl.
- Toss the roasted tenderstem broccoli in this spice mixture before cooking until evenly coated. Then once roasted sprinkle some chilli flakes for an added kick if you like it spicy!
- Serve with Vegetarian Cottage Pie or Paprika Fish and Bean Stew
Diabetes Note
Tenderstem broccoli is full of nutrition and fibre as well as having a low glycemic index, (15). As it is a vegetable there are no carb counting requirements so enjoy as much as you would like!
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Oven Roasted Tenderstem Broccoli
Discover a new way to enjoy your greens with this flavorful and satisfying oven roasted tenderstem broccoli recipe!
4
servings5
minutes15
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minutesKeep the screen of your device on
Ingredients
400 g 400 tenderstem broccoli
2-3 tbsp 2-3 extra virgin olive oil
salt & pepper to taste
Directions
- Preheat your oven to 220°C / 200°C fan
- Trim off any tough ends if needed, leaving behind only the delicate stems and florets. If you have thicker stems I would cut these in half.
- Add the trimmed tenderstem broccoli on a roasting tray. Drizzle the olive oil over them along with plenty of ground salt and pepper ensuring each piece is well coated.
- Place the tray in the preheated oven and roast for 10-15 minutes. Keep an eye on them after 10 minutes, as cooking times may vary depending on the thickness of the stems.
The broccoli should be tender with slightly crispy edges when done. - Once roasted to perfection, remove the tenderstem broccoli from the oven and transfer them onto a serving dish.
Tips and Notes
- Making sure the long stems of broccoli are all similar in size helps for more even cooking.
- Spread out the seasoned tenderstem broccoli evenly on the baking sheet so that they’re not overcrowded. This allows them to roast rather than steam during cooking
- Diabetes Note – Tenderstem broccoli is full of nutrition and fibre as well as having a low glycemic index, (15). As it is a vegetable there are no carb counting requirements so enjoy as much as you would like!
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