Broccoli but better: Fresh summer recipes

The festive season is around the corner and what better way to prep for sunny days than with fresh, healthy food? One vegetable dividing opinions yet winning hearts is Tenderstem® broccoli.

Grown near the South Africa–Botswana border, local fields are bursting with this vibrant green crop at its seasonal peak. Known for its sweet crunch and delicate flavour, Tenderstem® has become a favourite among chefs and home cooks alike, transforming simple meals into something special.

This season’s Tender Conversations campaign celebrates how chefs across South Africa are giving this premium ingredient star status and now, you can too. Try these easy, flavour-packed recipes that bring the sunshine to your plate.

Warm summer Tenderstem® broccoli and lemon pasta

Shazia Gaffar, Warm Summer Tenderstem® broccoli and Lemon Pasta. Photo: Supplied

Ingredients

• 200g pasta (linguine, spaghetti, or orecchiette work well)

• 200g Tenderstem® broccoli

• 2 Tbsp olive oil

• 2 cloves garlic, thinly sliced

• Zest and juice of 1 lemon

• ¼ tsp chilli flakes (optional)

• 3 Tbsp grated parmesan

• 1 cup cherry tomatoes, halved

• Sea salt and cracked black pepper, to taste

• A handful of fresh basil or parsley

Method

1. Cook the pasta – In a large pot of salted boiling water, cook the pasta according to package instructions.

2. Add broccoli – Two minutes before the pasta is done, add the tenderstem broccoli to the same pot. Drain together, reserving about ½ cup of the pasta water.

3. Make the sauce – In a large pan, heat olive oil over medium heat. Add the garlic and chilli flakes (if using) and sauté for 30 seconds until fragrant (do not brown the garlic)

4. Combine – Add the cooked pasta, broccoli, and cherry tomatoes to the pan, along with the lemon zest, lemon juice, and a splash of reserved pasta water.

5. Toss well until everything is lightly coated and glossy.

6. Finish – Stir in parmesan, season with salt and pepper, and toss again. Garnish with fresh basil or parsley. Serve immediately.

Tenderstem® broccoli fried rice

Chef Raymond's Tenderstem® broccoli Fried Rice. Photo: Supplied

Ingredients

• 200g Tenderstem® broccoli

• 100g portobello mushrooms, sliced

• 2 Tbsps olive oil, divided

• 1 clove garlic, minced

• ½ tsp smoked paprika

• Salt, to taste

• 1 ½ cups cooked brown rice

• 2 tsps chilli paste, or to taste

• 1 tsp gluten-free tamari soy sauce

• 2 spring onions, thinly sliced

• Woolworths onion chilli crunch, to garnish (optional)

Method

1. Fill a pot ¼ of the way up with water, secure the lid, and bring the water to a boil over medium-high heat.

2. Arrange the Tenderstem® broccoli in a steamer basket. Drop the steamer basket into the pot, secure the lid, and steam for 10 minutes.

3. Once the time is up, carefully remove the steamer basket from the pot and set it aside.

4. Heat a large pan over medium-high heat, then add half of the oil.

5. Add the garlic, smoked paprika, and a pinch of salt to the pan and stir until fragrant, about 10-20 seconds. Don’t let the garlic burn.

6. Add the rice to the skillet and stir, breaking up the clumps with your spatula.

7. Add the chilli paste and soy sauce, keep stirring until the rice stops sticking together and is slightly browned.

8. Add the steamed Tenderstem® broccoli to the pan and toss to combine.

9. Check the seasoning and adjust if necessary.

10. To serve, divide the fried rice between two bowls and garnish with spring onions and a drizzle of the onion chilli crunch (if using).

Tenderstem® broccoli Tabbouleh

Serves 4-6

Chef Masego's Tenderstem® broccoli Tabbouleh. Photo: Supplied

Ingredients

For the salad

• 1 cup uncooked bulgur wheat

• 2 cups water

• 2 cups chopped Tenderstem® broccoli

• 1 cup diced cucumber

• ½ cup diced red onion

• 1 cup finely chopped herbs, a mixture of parsley, dill, mint, basil or coriander

• ¼ cup sunflower seeds, toasted

• ¼ cup pumpkin seeds, toasted

• For the dressing

• ¼ cup olive oil

• ¼ cup apple cider vinegar

• 1 tsp dijon mustard

• 1 tsp honey

• 1 lemon, juice and zest

• Salt and pepper to taste

Method

1. Cook bulgur wheat until al dente and set aside.

2. In a large bowl, add all the salad ingredients to the cooked bulgur wheat, except for the seeds, and set aside.

3. Combine the dressing ingredients and mix together with the bulgur wheat mixture.

4. Finish with toasted seeds and serve.