Drizzling tenderstem broccoli with a homemade garlic almond sauce creates a nutritious and delicious dish. It is a delightful way to enjoy these fresh and flavoursome greens.
Plain green veg can be pretty boring. If you’re struggling to make your greens both nutritious and delicious, then this tenderstem with a fresh and lemony garlic almond sauce might just be the solution you’re looking for.
Read on to discover how this simple yet sophisticated dish can elevate your meals and satisfy your taste buds.
What is tenderstem broccoli?
Tenderstem broccoli, also sometimes called broccolini or baby broccoli, is a hybrid of ‘standard’ broccoli (calabrese) and the Chinese vegetable gai lan. It has smaller florets and longer edible stalks and leaves, similar to purple sprouting broccoli. (Purple sprouting broccoli is also great in this dish!)
Tenderstem has a mild, slightly sweet flavour that works well in many dishes. It can be steamed, stir-fried, griddled or even eaten raw in salads.
Nutritional benefits of tenderstem broccoli
Tenderstem broccoli packs a powerful nutritional punch in a delicious, easy-to-eat package. This versatile green vegetable is a powerhouse of vitamins, minerals, and antioxidants that all support overall health and well-being.
- Rich in vitamins
Tenderstem broccoli is an excellent source of the essential vitamins C, A and K, which support healthy immune function, vision and the circulatory system. It also contains vitamin B9 (folate) which is crucial for brain and nervous system health. - Essential minerals
Like other leafy green vegetables, tenderstem also offers a good dose of both calcium and iron, minerals that are vital for maintaining strong bones and healthy blood. - Dietary fibre
With its high fibre content, tenderstem broccoli aids digestion and helps maintain a healthy gut microbiome. Dietary fibre is also beneficial for heart health and in managing blood sugar levels. - Antioxidants
Antioxidants, such as the polyphenols present in leafy greens like tenderstem, help to neutralise harmful free radicals, reduce oxidative stress and combat inflammation and chronic disease.
Eating tenderstem broccoli not only brings delightful flavours to your meals but also contributes significantly to your nutritional intake, supporting your health in numerous ways.
Tangy garlic almond sauce
Plain tenderstem is all very well, but adding a drizzle of delicious sauce turns it from an everyday side dish into something special!
This gorgeous lemony garlic almond sauce was first crafted on Pesach (Passover), when I substituted almond butter for tahini in a creamy dip for vegetables. The results were so delicious it inspired me to make a similar sauce and create a dish to highlight it. This tenderstem broccoli with garlic almond sauce is the fabulous result!
This fresh, fragrant sauce will elevate your tenderstem broccoli to new levels of flavour and sophistication. It’s perfect for Pesach, and all year round.
Nutritional benefits of garlic almond sauce
This creamy and flavourful sauce is not only a delicious complement to the broccolini, but also brings additional nutritional benefits to this dish.
Almond butter is bursting with healthy fats and is a great source of plant-based protein, with over 20g per 100g serving. It provides essential B vitamins, particularly B2 (riboflavin), which is critical for normal metabolism and immune function. Almonds are also a great source of numerous trace minerals, including magnesium, manganese, zinc, copper, iron and phosphorus.
The sauce also contains garlic and lemon juice, both great sources of Vitamin C and antioxidants. Overall, this delicious garlic almond sauce adds a wonderful flavour and texture and also boosts the health benefits of this lovely dish.
Ingredients in tenderstem broccoli with garlic almond sauce
To make this lovely dish, you will need the following ingredients:
- Tenderstem broccoli – also called broccolini or Chinese broccoli. You can also substitute purple sprouting broccoli in this recipe.
- Creamy almond butter – to make the basis of the sauce.
- Fresh garlic – use less or more depending on how much pungency you prefer.
- Freshly squeezed lemon juice – for freshness, acidity and tang.
- Chopped fresh parsley and/or coriander – adds freshness and brightness to the finished sauce.
- Sea salt to taste
- Water, as needed for desired consistency
Making the sauce
To create a sauce that’s creamy and bursting with flavour, simply follow these easy steps:
- Place the almond butter in a bowl, and add the crushed garlic. Whisk in the lemon juice until the mixture ‘seizes’ and becomes thick.
- Gradually add water, a tablespoon at a time, until the sauce is thinned to your desired consistency. I like it quite thick but still drizzle-able. You can also make it thicker and use it as a dip rather than a sauce.
- Stir in the herbs and season with salt. Mix well.
- Taste the sauce and adjust the seasoning if necessary. For a zestier flavour add an extra squeeze of lemon juice. Or stir in a pinch more salt to heighten the flavours.
Cooking your tenderstem and assembling the dish
Properly cooking the tenderstem broccoli is crucial, both to maintain its vibrant green colour and crisp texture, and also to preserve its nutritional profile.
First, wash the tenderstem spears carefully in cold, lightly salted water to remove any dirt and/or bugs. Leave to drain in a colander for a few minutes.
The tenderstem can be cooked by steaming, blanching or in the microwave. To steam, place carefully into your steamer basket. Then cook over boiling water for 4-5 minutes, until crisp-tender and bright green in colour. To blanch the broccoli, plunge into boiling water for 2-3 minutes, then drain and refresh in cold water. This is a good method if you are planning to serve the dish cold or at room temperature.
Personally, I prefer to microwave the tenderstem broccoli spears, as I find this the easiest and most convenient method. Lay the tenderstem in a shallow dish and cover with a microwave safe lid or plastic wrap. Cook on full power for 2 minutes, shake to redistribute the spears, and cook for a further 30-60 seconds. Remove the lid from the dish and drain off any water.
Once your tenderstem broccoli is cooked to perfection, it’s time to add the garlic almond sauce. I like to make a pool of sauce on the plate, layer on the tenderstem, and then drizzle the remaining sauce over. Garnish with additional chopped herbs and slices of lemon for an extra splash of colour.
What to serve with tenderstem broccoli and garlic almond sauce
The delicious combination of tenderstem broccoli and tangy garlic almond sauce is a versatile dish that is an ideal element in a variety of meals. The zesty, garlicky flavours of the sauce complement all sorts of fish or plant-based main dishes.
For a simple but nutritious meal, serve the broccoli and sauce over a bed of your favourite grains. Use quinoa for extra protein or add to a warm bowl of barley for an earthy, satisfying meal. The crisp broccoli and creamy almond sauce are also wonderful with roasted or baked sweet potatoes, creating a colourful, balanced dinner.
Individually plated, this delightful dish can also serve as healthy starter to a Shabbat or YomTov meal. It is delicious served warm or at room temperature, so can be made ahead for ease of preparation and serving.
A vegan Pesach (Passover) treat
As I mentioned above, I originally made this fabulous sauce for Pesach. Containing no chametz or kitniot, this delicious plant-based dish is a terrific vegan choice for the festival. Fresh and nutritious, it’s sure to satisfy both vegans and omnivores alike!
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📖 Recipe
Tenderstem broccoli with garlic almond sauce
Ingredients
- 100 g smooth almond butter
- 4 tablespoon fresh lemon juice (approx. 2 lemons worth, depending on size)
- 2 cloves garlic, crushed
- 6-8 tablespoon water
- 1 pinch salt
- 2 tablespoon chopped fresh parsley
- 350 g tenderstem broccoli
- extra chopped parsley and lemon slices to garnish (optional)
Instructions
To make the garlic almond sauce
- 100 g (⅖ cups) smooth almond butter, 4 tbsp fresh lemon juice, 2 cloves garlic, crushedPut the almond butter, lemon juice and crushed garlic into a bowl and mix or whisk well to combine. The mixture will 'seize' and become thick.
- 6-8 tbsp waterGradually add the water, 1-2 tablespoon at a time, mixing in well between each addition, until the sauce thins to the consistency of thick cream. You may not need all the water, or you may need a little more, depending.
- 1 pinch salt, 2 tbsp chopped fresh parsleySeason with salt and stir in the chopped parsley. Taste the sauce and add more lemon juice, salt or garlic if required. Set aside.
To cook the tenderstem and assemble the dish
- 350 g (12 ⅓ oz) tenderstem broccoliTrim the ends of the tenderstem broccoli spears and remove any discoloured leaves etc. Give the broccoli a thorough wash in lightly salted water, rinse, and leave to drain for a few minutes in a colander.
- Place the broccoli in a shallow layer in a microwavable dish, and cover with a silicon lid or plastic wrap. Microwave the tenderstem broccoli for around 2 minutes, check for doneness, and cook for a further 30-60 seconds if required. Drain off any water that has collected in the dish. (For instructions to steam or blanch the broccoli, see notes.)
- Make a pool of sauce on a serving plate, using around ½-⅔ of the sauce. Carefully arrange the tenderstem spears on top, then drizzle with the remaining sauce.
- extra chopped parsley and lemon slices to garnishGarnish with slices of lemon and a sprinkle of freshly chopped parsley if desired.
Notes
Nutrition
More recipes using delicious leafy greens
If you’re a fan of leafy or cruciferous vegetables like tenderstem (broccolini), you’ll probably also love:
- Sicilian style kale with currants, capers, pine nuts and lemon
- Whole roasted romanesco cauliflower with zaatar
- Spinach salad with cucumber and strawberries
- Spinach souffle potatoes
Tenderstem with garlic almond sauce FAQs
Yes, the garlic almond sauce is quite versatile and can complement a wide range of vegetables beyond tenderstem broccoli. Try it with cauliflower, steamed green beans, or as a dip for a crisp vegetable crudités. Its nutty and savory flavour makes it a delightful accompaniment to both raw and cooked veggies.
The garlic almond sauce can be stored in an airtight container in the refrigerator for 3-4 days. If you find the sauce thickens too much upon refrigeration, simply stir in a little warm water to restore its original consistency before serving.
Sunflower seed butter is a fantastic alternative to almond butter in the garlic almond sauce. It has a similar texture and a mild flavour, but you may need to adjust the seasoning to bring out the best in this sauce.
Yes! This tenderstem broccoli with garlic almond sauce is inherently vegan and vegetarian as no animal-based products are used in its preparation. The dish is also naturally gluten-free.
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