Tenderstem Broccoli in Olive Oil and Garlic

This delicious tenderstem broccoli dish will surely make a good weeknight dinner addition. 

It has just the right amount of crispiness and slightly sweeter flavor that makes eating it a delightful experience. Serve it as the perfect side dish to any Chinese chicken recipe or this quick and easy Instant Pot Mongolian beef. Or, use it to give either Asian pot roast or air fryer beef roast a healthy boost.

Getting kids to eat vegetables can be a trying experience. But tenderstem broccoli has a milder and sweeter taste than regular broccoli, so its subtle flavor might appeal more to children sensitive to strong tastes.

Jump to:

• Is Tenderstem Broccoli the Same as Broccoli?
• SAVE THIS RECIPE!
• ❤️ Why You’ll Love This Recipe
• 🥘 Ingredients
• 🔀 Substitutions
• 🌈 Variations / Options / Add-Ins
• 🥄 Equipment Needed / Helpful Tools
• 🔪 How to Make Tenderstem Broccoli
• 👩‍🍳 Pro Tips
• ❓ Recipe FAQs
• 🙏 Pairing
• SAVE THIS RECIPE!
• 📋 Recipe

Is Tenderstem Broccoli the Same as Broccoli?

This broccoli is widely touted as being better than regular broccoli. 

Tenderstem is a hybrid of broccoli and Chinese kale and was first produced in Japan in the early 90s. It has the appearance of both the Chinese kale’s long, leafy stems and regular broccoli’s florets. 

Its stems are thin and tender, almost similar to asparagus, and most of its parts are edible and easy to cook. Compare this to regular broccoli, which has thick stems that can also be eaten but are generally tougher, both to prepare and to eat.

The tastes are a bit different, too, with tenderstem broccoli being milder, less bitter, and sweeter than regular broccoli.   

Tenderstem® broccoli is a trademarked name, but in the US, many refer to it as either baby broccoli or broccolini. You can find out more information about it from the official website.  

Is Tenderstem Broccoli Healthier Than Broccoli?

It depends on the nutrients you’re looking for to include more of in your diet. The nutritional information of these two may vary slightly. 

Broccolini is high in fiber, provides good protein and has calcium and iron. Meanwhile, broccoli offers a good amount of nutrients like vitamin C, vitamin K, potassium and iron alongside its fiber content. 

Side by side, however, they have their differences. Broccolini is higher in vitamin A and has fewer calories per serving than broccoli. Meanwhile, broccoli is full of carbohydrates, giving it an edge over tenderstem broccoli.  

Both are delicious and healthy to include in your dishes, however. 

❤️ Why You’ll Love This Recipe

If you haven’t tried cooking using tenderstem broccoli with lemon, here are some reasons that might convince you to do it:

• Ready in less than 10 minutes: This dish involves minimal prep and cooking time thanks to broccolini’s thinner stems. In minutes, you will have created a perfect dish that many will love.
• Incredibly versatile: There are many ways to make this tenderstem broccoli more suitable for your palate. For example, you can serve a spicy version today and a cheesy one next.  You can cook it differently by steaming, roasting, stir-frying, or air-frying it.
• Serve it with anything: Tenderstem broccoli complements many meal options, especially if you’re fond of serving meat dishes. Use it as a side dish to give your lunch or dinner a flavorful yet healthy boost. 
• Tender texture: Tenderstem broccoli has a tender and less fibrous texture, which is suitable especially for those who may be put off by the sometimes tough texture of traditional broccoli. 
• Milder flavor: It has a milder and sweeter taste than regular broccoli, so its subtle flavor might appeal more to children sensitive to strong tastes.

Looking for more veggie recipes for your kids to try? This healthy colorful creamy broccoli salad is so delicious that they’ll be asking for seconds.

🥘 Ingredients

Here are the ingredients you will need to create this dish:

• Tenderstem broccoli: With thin, long stems and delicious broccoli florets, you will love using this ingredient for cooking. 
• Olive oil: This will be used to cook the broccoli in the pan. Use extra virgin olive oil if possible.
• Salt and pepper: These ingredients will help give the broccoli extra flavor. 

See recipe card for complete list of ingredients and quantities.

🔀 Substitutions

Don’t have any of the above ingredients? Swap what you’re missing with any of the following: 

• Tenderstem broccoli: Regular broccoli will work as a handy substitute if you don’t have the tenderstem variety. Trim the vegetables to make long-stem broccoli.
• Olive oil: Swap butter for olive oil if you’re out. 
• Lemon juice: If you want to add brightness to the vegetables but are out of lemon juice, try adding some white wine vinegar or apple cider vinegar.

🌈 Variations / Options / Add-Ins

Here are some ways to make this delicious and easy tenderstem broccoli dish even more amazing:

• Sprinkle some sesame seeds: This will give the vegetable extra flavor and additional points for presentation. 
• Make it savory: Add some oyster sauce after sautéing the broccoli. You will love the savory taste that oyster sauce gives. 
• Make it cheesy: Evenly coat the Tenderstem broccoli with your favorite grated cheese while they’re still hot. This will help melt the cheese and make your Tenderstem broccoli deliciously cheesy and gooey.  
• Make it spicy: Add some chili to the mix. Either chop some chili and sauté it alongside the garlic or season the broccoli with red pepper flakes as it cooks.
• Roasted broccoli: Instead of sautéing in a pan, put the tenderstem broccoli on a baking sheet lined with parchment paper. Then, add a drizzle of olive oil with some garlic and then roast it in a hot oven. You will love the flavor of crispy roasted tenderstem broccoli.    

Another family favorite recipe for cooking broccoli is this Instant Pot Chinese beef and broccoli. It’s a tried and tested dish to get my kids to eat vegetables. 

🥄 Equipment Needed / Helpful Tools

Here is the tool that you need to make this fantastic dish:

Pan: This is what you will use to cook the tenderstem broccoli. 

🔪 How to Make Tenderstem Broccoli

Here are the easy steps in making tenderstem broccoli. You’ll make a healthy side dish or a tasty salad topping in no time.

Step 1: Prepare the Broccoli

Trim the ends of the tenderstem broccoli and cut into bite-sized pieces if desired.

Step 2: Heat the pan

Heat olive oil in a pan over medium heat. If desired, add fresh garlic and cook for 30 seconds until fragrant.

Step 3: Cook Tenderstem Broccoli

Place the tenderstem broccoli in the pan and sauté for three to five minutes. Stir occasionally until the broccoli is crisp-tender.

Step 4: Season the Broccoli

Season the vegetables with salt and pepper. You may also add a squeeze of fresh lemon juice or a little lemon zest to the broccoli for extra brightness.

Step 5: Serve and Enjoy

Serve the tenderstem broccoli immediately as a slightly crisp side dish or salad topping.

👩‍🍳 Pro Tips

The following are helpful tips to remember when cooking this simple side dish:

• Since tenderstem broccoli is more delicate than regular broccoli, its cooking time will vary depending on the cooking method. For this recipe, keep it within three to five minutes. 
• Peel or trim the broccolini stems to ensure more even cooking if you think they’re too thick.  
• Sauté them in small batches and in an even layer to ensure they’re all well-cooked. 

❓ Recipe FAQs

🙏 Pairing

These are my favorite dishes to pair with Tenderstem broccoli:

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📋 Recipe