Tenderstem broccoli, spinach and pine nuts
A deliciously simple side dish that elevates the flavour with a soy, garlic and maple dressing.
Broccoli has long been a popular vegetable, but have you tried its trendy cousin, tenderstem broccoli? This tasty and versatile vegetable is a newer variety of broccoli that has gained popularity in recent years. Let’s dive into the world of tenderstem broccoli!
Tenderstem broccoli, also known as broccolini, is a hybrid of broccoli and Chinese kale. It has longer, thinner stems and smaller florets than traditional broccoli, making it a perfect addition to stir-fries, salads, and roasted vegetable dishes.
Good for you!
Not only is tenderstem broccoli delicious, it is a highly nutritious vegetable that has numerous health benefits. Here are some of the key reasons why it’s good for you:
- High in vitamins and minerals: Tenderstem broccoli is a great source of vitamins A, C, and K, as well as potassium and folate. These nutrients are essential for overall health, including maintaining healthy skin, eyes, and bones.
- High in fibre: Tenderstem broccoli is also high in fibre, which is important for digestion and maintaining healthy blood sugar levels.
- Antioxidant properties: Tenderstem broccoli is rich in antioxidants, which help to protect the body from damage caused by free radicals. This can help to reduce the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
- Anti-inflammatory properties: Tenderstem broccoli contains anti-inflammatory compounds, which can help to reduce inflammation in the body. This can be beneficial for people with conditions such as arthritis, as well as reducing the risk of chronic diseases.
Preparation
Preparation
One of the best things about tenderstem broccoli is its versatility. It can be cooked in a variety of ways, from boiling or steaming to roasting or grilling. It’s also delicious raw, either as a snack or added to salads.
To cook tenderstem broccoli, simply trim the ends of the stems and wash the stalks and florets. Then, you can boil or steam it for a few minutes until it’s tender but still slightly crisp, or roast it in the oven with a bit of olive oil and seasonings for a delicious and easy side dish.
Tenderstem broccoli also pairs well with a variety of flavors and ingredients. Try adding it to stir-fries with soy sauce and ginger, or roasting it with garlic and lemon for a zesty and flavorful side dish. It’s also delicious when paired with other vegetables like carrots, bell peppers, and onions.
In addition to being delicious and nutritious, tenderstem broccoli is also a fun and interesting vegetable to grow at home. You can start it from seed or purchase young plants from a nursery or garden center. It’s a great choice for small gardens or container gardens, as it doesn’t take up much space and produces a steady supply of delicious and healthy vegetables.
In the end, whether you’re a broccoli lover or a newcomer to the world of tenderstem broccoli, there’s no denying the versatility, nutrition, and deliciousness of this trendy vegetable. So next time you’re looking for a tasty and healthy addition to your meals, give this recipe a try – and enjoy its unique and delicious flavour!
Tenderstem broccoli, spinach and pine nuts
Ingredients
- 200 g tenderstem broccoli
- 100 g spinach washed
- 30 g pine nuts toasted
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- 2 cloves garlic minced or finely chopped
- 1 lemon juiced
Instructions
- In a pan with a lid, add the soy sauce, maple syrup, garlic and lemon juice and heat on medium.
- Toss through the broccoli and put the lid on the pan, steam for 3 minutes.
- Stir through the spinach, and with the lid on, cook for a further 1 minutes,
- Remove from the heat and add the broccoli and spinach to a bowl, drizzle with the remaining juice from the pan, and sprinkle with toasted pine nuts.
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