Swahili Tenderstem® broccoli Rice Pilaf

Swahili Tenderstem® broccoli Rice Pilaf

Zoe Adjonyoh is using a combination of East African flavours for this recipe that are bursting with flavour: the perfect way to explore with an adventurous mid-week meal.

Zoe said: “Present day neighbouring Kenya and Uganda were once the same land mass and kingdom, divided by tribal regencies in pre-colonial times – this means they share a lot of ingredients though the Swahili influence. This is obviously much stronger in Kenyan cuisine, but Uganda riffs quite sensibly from Kenya’s’ immigrant Indian spice trail and so, they do, believe it or not have Pilau! This is a much more restrained version of the Swahili original, but totally delicious in its own right!”

Preparation time

10 minutes

Cooking time

30 minutes



Dietary requirements

  • Gluten free
  • Vegetarian
  • Vegan

Nutritional information per serving

  • kcal 336
  • Fat 4g
  • Saturates 0.6g
  • Carbs 71.1g
  • Sugars 7g
  • Fibre 5.8g
  • Protein 9.1g
  • Salt 0.4g


  1. Heat the oil in a medium saucepan over a medium heat. Add the onion and sauté until it turns 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 it in the vegetables and spices. Add 600ml water and bring to the boil. Reduce the heat and simmer, covered, for 12 minutes.

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

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


    Find pilau masala spice seasoning online or in African shops. If you can’t get it, use a regular pilau spice blend.

More ways to cook Tenderstem®

Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.