Published On: Wed, May 15th, 2019

Cooking with Tenderstem: 5 gluten-free broccoli-based recipes

Tenderstem broccoli is in season and is a delicious, naturally gluten-free product. There’s so much you can do with it! We take a look at some of the best recipes…

Cooking with Tenderstem: 5 gluten-free broccoli-based recipes

Braised Tenderstem® with red pepper and dill

Braised Tenderstem® with red pepper and dill

This is a delicious side dish or perfect as part of a mezze platter

Course Side Dish
Cuisine gluten free
Keyword vegan
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 140 kcal
Author Yasmin Khan

Ingredients

  • 2 tbsp vegetable oil
  • 2 garlic cloves peeled, thinly sliced
  • 1 red onion peeled, sliced into half moons
  • 1 large red pepper roughly chopped into 2cm pieces
  • 1 tsp fresh dill finely chopped
  • 1 tbsp lemon juice
  • 1/2 tsp sugar
  • 250 g Tenderstem®
  • 3/4 tsp sea salt and freshly ground black pepper
  • Extra virgin olive oil to drizzle
  • 1/4 tsp pul biber/Aleppo pepper or another mild red pepper flake to finish optional

Instructions

  1. Place a saucepan over a medium heat and add the oil. Add the garlic and fry for a couple of minutes, then add the onion and stir well. Reduce the heat to low, place a lid on the saucepan and cook for 4-5 minutes.

  2. When the onion has softened, add the chopped red pepper, dill, lemon juice, sugar, salt and a generous grind of pepper. Stir again, then cover and leave to cook for a further 5 minutes.

  3. Finally, add the Tenderstem® and stir through 3 tbsp water. Cover and steam for about 4 minutes until the Tenderstem® is just cooked through, but still has some bite.

  4. Season to taste, then transfer to a serving dish. Drizzle with some extra-virgin olive oil and finish with a sprinkling of pul biber (Turkish red pepper flakes) or other mild chilli flake (if using).

Nutrition Facts
Braised Tenderstem® with red pepper and dill
Amount Per Serving
Calories 140 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 2g 10%
Sugars 3.9g
Protein 3.7g 7%
* Percent Daily Values are based on a 2000 calorie diet.

Roast Tenderstem® with herbed yoghurt

Roast Tenderstem® with herbed yoghurt

Another sumptuous side dish that showcases this tasty seasonal veg

Course Side Dish
Cuisine gluten free
Keyword vegetarian
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4
Calories 188 kcal
Author Yasmin Khan

Ingredients

  • 450 g Tenderstem®
  • 4 tbsp extra virgin olive oil
  • 100 g natural yoghurt
  • 1 garlic clove peeled, crushed
  • 1 tbsp finely chopped mint leaves
  • 1 tsp dried dill
  • 1/2 tsp sea salt and black pepper
  • A small handful of pomegranate seeds to garnish

Instructions

  1. Preheat the oven to 200oC/Gas Mark 6.

  2. Place the Tenderstem® on a baking tray and toss with 2 tbsp of the olive oil and 1⁄4 tsp of the salt. Roast for about 20 minutes until the Tenderstem® are tender, but still have some bite.

  3. Meanwhile, whisk together the yoghurt, garlic, herbs, remaining olive oil, remaining salt and a generous grind of black pepper.

  4. When the Tenderstem® is ready, transfer to a serving dish and leave to cool to room temperature.

  5. Drizzle the yoghurt sauce over the Tenderstem® just before serving and finish with a scattering of pomegranate seeds.

Nutrition Facts
Roast Tenderstem® with herbed yoghurt
Amount Per Serving
Calories 188 Calories from Fat 143
% Daily Value*
Total Fat 15.9g 24%
Saturated Fat 2.2g 11%
Sugars 2g
Protein 6.3g 13%
* Percent Daily Values are based on a 2000 calorie diet.

Chicken and Tenderstem® bake with Durban spices

Chicken and Tenderstem® bake with Durban spices

This African-inspired dish is a great weeknight meal packed with nutrients

Course Main Course
Cuisine African
Keyword gluten-free
Prep Time 30 minutes
Total Time 1 hour 30 minutes
Servings 4
Calories 715 kcal
Author Zoe Adjonyoh

Ingredients

  • 2 tbsp rapeseed or vegetable oil
  • 375-400 g chicken breast fillets sliced into 2cm strips
  • 1 onion peeled, finely diced
  • 200 g chestnut mushrooms thickly sliced or quartered
  • 1 1/2 tbsp Durban curry masala (see below)
  • Splash of sweet white wine or sherry
  • 400 g Tenderstem®
  • 400 g tinned cream of chicken soup
  • 200 ml mayonnaise

For the topping

  • 2 tbsp melted butter
  • 80 g mature cheddar cheese grated
  • 1 garlic clove peeled, finely chopped or minced
  • A few spring onions or 1/2 small red onion peeled, finely sliced
  • 50 g flaked almonds or breadcrumbs

For the Durban curry masala spice mix

  • 2 tsp coriander seeds
  • 2 tsp cumin seeds
  • 1 tsp cardamom seeds
  • 1/2 tsp fenugreek seeds
  • 2 cloves
  • 5 cm cinnamon stick
  • 6 tsp mild chilli powder
  • 1 tsp cayenne
  • 1/2 tsp ground ginger

Instructions

  1. Preheat the oven to 180oC/Gas Mark 4.

To make the Durban curry masala spice mix

  1. Toast the coriander, cumin, cardamom and fenugreek seeds with the cloves and cinnamon stick in a frying pan over a medium heat until fragrant. Grind them with the chilli powder, cayenne and ground ginger. Set aside 11⁄2 tbsp of the mix for the recipe and store the remainder in a sealed container.

  2. Heat the oil in a wide non-stick frying pan, add the chicken breasts and sear on both sides until they start to lightly crisp and turn golden

  3. Add the onions to the same pan and sauté lightly. Add the mushrooms and 1 tbsp Durban spice mix. Stir together to coat the chicken and vegetables evenly and cook for 2-3 minutes on a medium low heat. Add the wine or sherry and simmer for 4-5 minutes. Remove from the heat and set aside.

  4. Steam the Tenderstem® until tender to the bite, around 3-4 minutes.

  5. Combine the ingredients from the frying pan with the lightly steamed Tenderstem® in an ovenproof dish.

  6. In a separate bowl, mix together the chicken soup with the remaining 1⁄2 tbsp of the Durban spice blend and the mayonnaise (if using), mixing thoroughly before pouring evenly over the chicken and Tenderstem® in the tray.

To make the topping

  1. Combine the melted butter with the grated cheese, garlic and the spring onions or red onion. Spoon the mixture over the chicken, then sprinkle over the flaked almonds or breadcrumbs for a crunchy finish at the end. Bake for 30 minutes until golden.

Nutrition Facts
Chicken and Tenderstem® bake with Durban spices
Amount Per Serving
Calories 715 Calories from Fat 427
% Daily Value*
Total Fat 47.4g 73%
Saturated Fat 9.9g 50%
Sugars 8.8g
Protein 41.6g 83%
* Percent Daily Values are based on a 2000 calorie diet.

Ghanian-spiced Tenderstem®

Ghanaian-spiced Tenderstem®

Another African-inspired dish that's full of flavour!

Course Main Course
Cuisine African
Keyword African
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4
Calories 389 kcal
Author Zoe Adjonyoh

Ingredients

  • 400 g Tenderstem®
  • 50 g roasted peanuts roughly chopped, to garnish (optional)

For the marinade

  • 75 g fresh ginger peeled
  • 2 garlic cloves peeled
  • 1 tsp chilli flakes
  • 15 g fresh parsley
  • 15 g oregano (leaves stripped from one big stalk)
  • 6 tbsp olive oil
  • 200 g onion quartered or roughly chopped
  • 2 heaped tbsp suya spice (see below)

For the suya spice

  • 1/2 tsp cloves
  • 1/2 tsp nutmeg
  • 1/2 tsp cinnamon
  • 1 tbsp ground ginger
  • 1 tbsp smoked paprika
  • 1/2 tsp salt

Instructions

  1. Make the suya mix: simply combine all the ingredients together.

  2. In a food processor, blend all the marinade ingredients together until smooth.

  3. Coat the Tenderstem® with the marinade making sure to get into as many crevices as you can. Place the Tenderstem® into a casserole dish or lined baking tray. Cover and refrigerate, ideally for 2 hours, or at least while waiting for the oven to reach the right temperature.

  4. Preheat the oven to 180oC/Gas Mark 4. Remove the marinated Tenderstem® from the fridge 10 minutes before you want to cook it.

  5. Roast in the oven for 20 minutes, then serve.

Nutrition Facts
Ghanaian-spiced Tenderstem®
Amount Per Serving
Calories 389 Calories from Fat 267
% Daily Value*
Total Fat 29.7g 46%
Saturated Fat 4.5g 23%
Sugars 5g
Protein 10.5g 21%
* Percent Daily Values are based on a 2000 calorie diet.

Swahili Tenderstem® rice pilaf

Swahili Tenderstem® rice pilaf

A delicious, healthy way to make the most of seasonal veg that's great as a side dish

Course Side Dish
Cuisine African
Keyword African
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 376 kcal
Author Zoe Adjonyoh

Ingredients

  • 1 tbsp olive oil
  • 1 onion chopped
  • 1/2 tbsp pilau masala spice seasoning
  • 1 tsp ground coriander
  • 2 carrots peeled, grated
  • Freshly ground black pepper to taste
  • 1 garlic clove peeled, minced
  • 300 g basmati rice
  • 200 g Tenderstem®

Instructions

  1. Heat the oil in a medium saucepan over a medium heat. Add the onion and sauté until translucent.

  2. Add the pilau masala, coriander and grated carrots and season with salt and pepper. Stir occasionally and cook for 2-3 minutes.

  3. Stir in the garlic and cook for 1 minute longer.

  4. Rinse the rice thoroughly in cold water, then add to the pan. Stir to coat in the vegetables and spices. Add 600ml (21fl oz) water and bring to the boil. Reduce the heat and simmer, covered, for 12 minutes.

  5. Add the Tenderstem® and continue cooking until the rice is tender, around 3-5 minutes more.

  6. Remove from the heat and let stand, covered, until the Tenderstem® is tender (about 5 minutes). Fluff with a fork and tuck in!

Nutrition Facts
Swahili Tenderstem® rice pilaf
Amount Per Serving
Calories 376 Calories from Fat 51
% Daily Value*
Total Fat 5.7g 9%
Saturated Fat 0.9g 5%
Sugars 3.8g
Protein 9.3g 19%
* Percent Daily Values are based on a 2000 calorie diet.

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