Learn how to make some homemade broccoli rice using only 7 ingredients. This is a grain free, low carb alternative perfect for people who are seeking a vegetable substitute for rice.
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If you're on the hunt for a nutritious, grain free rice alternative, look no further than this recipe.
As the title states this is broccoli made into rice, who knew broccoli would be the good to rice replica in the culinary would.
Remember when I did my cauliflower rice recipe? Well this is my newest edition. I've been eating it for awhile but thought it was about time that I shared one of my go to grain free recipes.
This vibrant green veggie rice is packed with flavour, takes less than 30 minues to make, and is a fantastic way to add more greens to your diet without sacrificing taste or satisfaction.
I don't know about you but this sounds like a win win situation.
What is broccoli rice?
In short, it is simply broccoli that’s been finely chopped or pulsed in a food processor until it resembles small, rice-sized pieces.
The broken down broccoli is then tossed in a pan and cooked where additional herbs and spices are used to mask the strong flavour.
The goodness in broccoli
For those of you who are commited to a grain free lifestyle or even if you're just keen to try something other than rice this is a fantastic substitute to grains.
It is also loaded with an abudance of vitamins and minerals including vitamin c, k, folate and potassium.
It is high in fibre which not only helps to aid constipation it also helps to keep you fuller for longer which in turn stablises blood sugar levels (source).
Ingredients you will need
- Broccoli - you will want to use fresh not frozen broccoli. 1-2 head of broccoli ismore than suffice.
- Olive oil - for cooking you "rice"
- Onion/garlic granules/thyme/chadon beni/pink salt - These are the herbs and spices that I like to use to give my rice some flavour.
The steps
- Thoroughly wash and dry the broccoli using kitchen towel.
- On a chopping board, chop the broccoli into small florets.
- Fit a food processor with an S blade.
- Add the broccoli to the food processor (do this in batches as not to overcrowd) put the lid on a pulse a few times, check and scrape down the sides, repeat until the broccoli is completely broken down.
- Heat olive oil in a medium sized frying pan.
- Add the broken down broccoli, chadon beni, thyme, onion/garlic granules and pink salt.
- Proceed to cook for 5-7 minutes until the "rice" is tender (not mushy).
Notes and tips
- If you don't have a food processor, you can chop the broccoli into rice using a sharp knife by hand (this will be more time consuming) or use a box grater (the side with the holes).
- Feel free to add additional herb and spices if you i.e parsley, cumin, sage, chilli etc...
- Any leftover "rice" should be stored in an airtight container for up to 4 days.
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Broccoli Rice
Ingredients
- 1-2 large head of broccoli
- 2 tablespoon olive oil
- 1 teaspoon onion granules
- t teaspoon garlic granules
- 1 teaspoon thyme
- 1 teaspoon chadon beni
- ½ teaspoon pink salt
Instructions
- Thoroughly wash and dry the broccoli using kitchen towel.
- On a chopping board, chop the broccoli into small florets.
- Fit a food processor with an S blade.
- Add the broccoli to the food processor (do this in batches as not to overcrowd) put the lid on a pulse a few times, check and scrape down the sides, repeat until the broccoli is completely broken down.
- Heat olive oil in a medium sized frying pan.
- Add the broken down broccoli, chadon beni, thyme, onion/garlic granules and pink salt.
- Proceed to cook for 5-7 minutes until the "rice" is tender (not mushy).
Notes
- If you don't have a food processor, you can chop the broccoli into rice using a sharp knife by hand (this will be more time consuming) or use a box grater (the side with the holes).
- Feel free to add additional herb and spices if you i.e parsley, cumin, sage, chilli etc...
- Any leftover "rice" should be stored in an airtight container for up to 4 days.
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