Tenderstem broccoli, also known as baby broccoli or broccolini, is a cross between the everyday broccoli we all know and love and Chinese kale.
With a sweet, slightly nutty flavour that's hard to resist, tenderstem broccoli is packed with key vitamins and antioxidants, including vitamin C and Sulforaphane. It's also been linked to lowering the risk of certain cancers, earning this versatile green a well-deserved spot in your pantry.
But how do you take tenderstem broccoli from a side dish to the star of the plate? We're sharing easy and creative ways to prepare this delicious green, plus how to pair it with other flavours for unbeatable meals. With tips on storage and the right meal ideas, you’ll have everything you need to make tenderstem broccoli a regular on your dinner plate.
7 ways to cook tenderstem broccoli
One of those rare vegetables with the ability to transform and adapt to whatever culinary creation you have in mind, tenderstem broccoli is an essential ingredient in every kitchen. However, while tenderstem broccoli is quick and easy to prepare, there are different cooking methods depending on the taste and texture you want to achieve.
1. How to roast tenderstem broccoli in the oven
Roasting tenderstem broccoli is perfect for bringing out its nutty flavour and creating an irresistibly satisfying crispy texture. It's a simple technique that works just as well as a side dish as in grain bowls or salads.
Instructions: Preheat your oven to 200°C, then toss the broccoli with olive oil, a pinch of sea salt and your favourite seasonings (try garlic powder, chilli flakes or smoked paprika). Spread it out on a baking tray, ensuring the pieces aren't overlapping.
Cooking time: Roast for 12–15 minutes, turning halfway through for even crisping.
Tip: Finish with a squeeze of lemon juice for a zesty kick, or sprinkle with toasted almonds for added texture.
2. How to steam tenderstem broccoli
For a quick and healthy option, steaming in all the vibrant colour and fresh flavour that tenderstem broccoli offers. This method is great for obtaining a soft but slightly crunchy texture, and it pairs beautifully with simple dressings or dips when you want to keep things light and nutritious.
Instructions: Place a steaming basket over a pot of simmering water. Add the broccoli in a single layer, cover it with a lid, and let the steam do the work.
Cooking time: Steam for 4–6 minutes, depending on how tender you like your broccoli.
Tip: Serve with a sprinkle of sea salt and a drizzle of olive oil, or pair with tahini sauce for a creamy finish.
3. How to stir-fry tenderstem broccoli in a pan
For those who love a bit of charred flavour and crunch, stir-frying delivers every time. The quick, high-heat cooking method keeps the stems tender while adding bold, caramelised notes. Perfect for Asian-inspired dishes, toss in some garlic or chilli for an extra layer of flavour.
Instructions: Heat a splash of oil in a large pan or wok over medium-high heat. Add the broccoli and toss frequently to ensure even cooking. If you like a touch of softness, add a splash of water halfway through.
Cooking time: Stir-fry for 5–7 minutes until the stems are tender and lightly browned.
Tip: Finish with a drizzle of soy sauce or sesame oil for a savoury twist, or toss in sesame seeds for extra crunch.
4. How to boil tenderstem broccoli
When simplicity is key, boiling is the easiest way to prepare tenderstem broccoli. A fuss-free method that’s great for meal prepping, boiling softens the stems, making them ideal for salads, pasta or a quick side or veggie fix.
Instructions: Bring a pot of salted water to a rolling boil. Add the broccoli and let it cook uncovered to maintain its colour.
Cooking time: Boil for 3–5 minutes, depending on the thickness of the stems.
Tip: Drain and serve immediately, or chill in ice water if you’re using it for a salad or cold dish.
5. How to cook tenderstem broccoli in the microwave
If time is short, the microwave is your best friend. It’s one of the quickest ways to cook tenderstem broccoli without losing its nutrients or flavour and is perfect for busy lunches or when you need a healthy side in minutes.
Instructions: Place the broccoli in a microwave-safe dish with a splash of water. Cover with a microwave-safe lid or plate to create steam.
Cooking time: Microwave on high for 3–4 minutes, checking for tenderness halfway through.
Tip: Add a touch of butter and a grind of black pepper after cooking for a simple, delicious seasoning.
6. How to grill tenderstem broccoli
Complement tenderstem broccoli's natural sweetness by using the grill to add a smoky depth of flavour. It’s an excellent choice for summer barbecues or as a side for grilled meats and fish—not to mention the slightly crisp edges and tender stems are a total crowd-pleaser.
Instructions: Preheat your grill to medium-high. Brush the broccoli with olive oil and season with salt and pepper. Place it directly on the grill or use a grill basket for easier handling.
Cooking time: Grill for 6–8 minutes, turning occasionally, until tender and charred.
Tip: Drizzle with a balsamic glaze or sprinkle with feta cheese for a flavour-packed finish.
7. How to air fry tenderstem broccoli
Get your air fryer out of the cupboard for tenderstem broccoli with the perfect balance of crisp and tender for quick and easy weeknight dinners. With just a little oil, you can achieve a golden, crunchy texture bursting with flavour.
Instructions: Preheat your air fryer to 180°C. Toss the broccoli with olive oil and seasoning, then arrange it in the fryer basket without overcrowding.
Cooking time: Air fry for 5–10 minutes, shaking the basket halfway through.
Tip: Add a sprinkle of Parmesan or nutritional yeast right after cooking for an irresistible cheesy finish.
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Nutritional benefits of tenderstem broccoli
As delicious as tenderstem broccoli is, it also has a nutrient-dense profile to support your general health, making it as good for your body as it is for your taste buds.
A multivitamin in veggie form
Tenderstem broccoli is loaded with vitamins C and A, which are vital for keeping you healthy. Also known as ascorbic acid, vitamin C supports the immune system and the growth and repair of all body tissues, while vitamin A protects you against infections and keeps your skin glowing. Just one 100g serving provides a whopping 149% of your daily vitamin C needs and 12% of your vitamin A intake.
Tenderstem broccoli is also high in folate, a vitamin B essential for red blood cell formation, healthy cell growth, and reduced tiredness. Folate is especially crucial for mums-to-be, increasing fertility and supporting healthy foetal development during early pregnancy.
Heart and bone health heroes
A source of potassium, tenderstem broccoli can help maintain normal blood pressure, making it a heart-healthy addition to your diet. It’s also rich in vitamin K, a group of vitamins which play a crucial role in blood clotting, wound healing and even maintaining strong bones.
Pair these nutrients with its low-fat, low-salt profile, and you’ve got a veggie that’s as kind to your heart as it is to your waistline.Fibre and phytonutrients for long-term wellness
Tenderstem broccoli is an excellent source of fibre, which promotes bowel health and keeps you feeling fuller for longer—ideal for anyone watching their weight or aiming for a more balanced diet.
As a member of the brassica family, tenderstem broccoli is also rich in phytonutrients, a type of plant compound thought to protect against chronic diseases like heart disease and certain cancers.Low-calorie, big benefits
With just 38 calories per 100g serving, tenderstem broccoli is a light yet satisfying addition to meals. Ideal for balanced diets, its macronutrient breakdown is 41% carbs, 19% fat and 41% protein, making it a great option for fitness enthusiasts looking to fuel up without overloading on calories.
At Frive, tenderstem broccoli takes pride of place in many of our chef-made, freshly prepped meal plans thanks to its vibrant flavour and impressive health benefits. Perfect with delicious stir-fried noodles, grilled salmon or served with lean chicken and sweet potato, its versatility makes it a standout ingredient and a key part of balanced meals that make healthy eating effortless and delicious.
Tenderstem broccoli recipe ideas and flavour pairings
Whether you’re cooking a quick midweek dinner or creating something a little more indulgent, tenderstem broccoli's sweet, almost nutty flavour pairs beautifully with countless ingredients for a variety of dishes. Here are some inspiring ideas to get you started:
Tenderstem, cashew and tofu stir-fry
High in protein and bursting with flavour, this vegetarian stir-fry combines tenderstem broccoli, crispy tofu and toasted cashews. Marinate the tofu in soy sauce, lime juice, garlic and ginger, then stir-fry with the broccoli and nuts until everything is golden and fragrant. Serve over rice or noodles for a balanced, plant-based meal.
Blue cheese and tenderstem broccoli tartlets
For a decadent treat, these tartlets pair the rich, creamy taste of blue cheese with tenderstem broccoli’s fresh crunch. Arrange blanched broccoli stems on puff pastry, top with thin slices of blue cheese, and bake until golden and bubbling before serving with a crisp rocket salad for a delicious weekend lunch.
Lemon and herb chicken with tenderstem broccoli
This simple yet flavourful dish combines roasted chicken thighs with tenderstem broccoli tossed in olive oil, lemon juice and fresh herbs like thyme or rosemary. Roast them together on a single tray for an easy dinner bursting with fresh, zesty flavours.
Roasted tenderstem broccoli with parmesan and pine nuts
Simple yet elegant, this dish highlights tenderstem broccoli’s natural sweetness. Roast with olive oil until the edges are crisp, then top with freshly grated Parmesan and toasted pine nuts. This works as a side for grilled fish or chicken or a centrepiece for a vegetarian spread.
Tenderstem broccoli and pesto pasta
For a quick, comforting, family-friendly dish that's ready in minutes, toss steamed or boiled tenderstem broccoli into hot pasta with a generous dollop of pesto. Add toasted almonds or pine nuts for crunch and finish with grated Parmesan.
Beef and tenderstem broccoli stir-fry
This hearty dish combines tenderstem broccoli with thinly sliced beef cooked in a savoury soy and hoisin sauce. Add garlic, ginger and a splash of sesame oil for a rich, bold flavour before serving with jasmine rice for a filling and delicious meal.
Tips for storing tenderstem broccoli
Keeping tender stem broccoli fresh ensures it retains its sweet flavour, vibrant green colour and nutritional value. Here’s how to store tenderstem broccoli properly in just a few simple steps:
Keep it cool
Tenderstem broccoli thrives in cool and dark conditions. Store it in your fridge at a temperature between 0–4°C for best results. The vegetable compartment, or crisper drawer, is ideal for maintaining the right environment.
Wrap it right
To prevent the broccoli from drying out, wrap it loosely in plastic wrap, foil or a reusable food bag—avoid sealing it too tightly, as a bit of airflow helps maintain freshness. If you want to go the extra mile, wrap the stems in a damp paper towel or cloth to keep them hydrated.
Skip the wash
Avoid washing tender-stem broccoli before storing it. Excess moisture can cause the florets to spoil more quickly, leading to yellowing or wilting. Instead, give it a good rinse right before cooking.
Steer clear of ethylene
Tenderstem broccoli is sensitive to ethylene gas, which speeds up ripening and spoilage. Keep it away from ethylene-producing fruits and vegetables like apples, bananas and tomatoes in your fridge or countertop storage.
Check for freshness
Before storing, inspect the broccoli for signs of yellowing, soft spots or overripe stems. Discard any pieces that look past their prime to avoid spoiling the rest. Fresh tenderstem broccoli should have firm, green stems and crisp florets.
Use it quickly
While tenderstem broccoli can last up to five days in the fridge, it’s best eaten as soon as possible for optimal taste and nutrition. If you notice the florets starting to yellow or the stems softening, it’s time to cook it up.
Freeze for long-term storage
If you’re not planning to use it within a few days, tenderstem broccoli freezes well. Cook the stems in boiling water for 2–3 minutes, then cool quickly in ice water. Pat dry, store in an airtight container or freezer bag and freeze for up to three months.
Which cooking method is best for broccoli?
Easy to cook and packed with nutrients (plus not to mention absolutely delicious), tenderstem broccoli is a versatile ingredient that deserves a prime-time spot in your weekly meal prep rotation.
How you cook it is all about what you’re craving. Roast it for caramelised sweetness and a subtle crunch, stir-fry it for a smoky, bold twist, or grill it for that irresistible charred flavour. Prefer to keep things light? Steaming locks in and preserves its many nutrients and delicate taste.
Short on time? Incorporating tenderstem broccoli into your diet is as simple as choosing one of Frive’s chef-made meals. With options including light and vibrant stir-fries to comforting pasta and hearty meat dishes, our healthy and delicious meals make this superstar veg the highlight of your plate.
If you’re ready to take the next step, explore our blog for more recipe ideas or try Frive’s meal plans for fresh, balanced meals delivered straight to your door. Because with Frive, eating well is simple and delicious.
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FAQs
Is it better to boil or roast tenderstem broccoli?
The choice between boiling and roasting depends on the flavour and texture you’re after. Boiling is quick and keeps the broccoli tender and vibrant for fresh summer salads or light dishes. Roasting, on the other hand, enhances its natural sweetness and creates a crispy texture, ideal for heartier meals or as a flavour-packed side.
Is tenderstem broccoli meant to be crunchy?
Tenderstem broccoli is naturally more delicate than regular broccoli, with tender stems and soft florets. While it’s not meant to be overly crunchy, it should have a slight bite when cooked properly. Overcooking can make it mushy, so aim for a balance between tender and crisp.
