Broccoli rice may not be exactly what you think, but this new trend of turning your veggies into grain-sized bits is a delicious way to get your five a day.
Next time you’re in the mood for rice, consider ditching the grains altogether for this nutrient-dense and fiber-rich broccoli rice. You can make broccoli rice from either the florets, the stem, or both.
Since there are so many delicious ways to use the florets, I usually reserve the stem for this recipe.
Here’s the broccoli rice recipe!
Broccoli Stem Rice
Prep Time: 2 min
Cook Time: 5 min
Total Time: 7 min
2 broccoli stems/ stalks, chopped into 1/2 inch slices
1 clove garlic, chopped
1 tsp. jalapeno or chiles, minced (optional)
2 tsp olive oil
1 Tbsp water, and more as needed
pink salt, to taste
black pepper, to taste
Chop the stalk into ¼ – inch thick pieces, and add to a food processor or blender. (If using a high speed blender, process on low speed up to 4).
Pulse or blend the broccoli stem pieces until a rice-like texture is achieved.
On the stove, heat a pan over medium heat then add a drizzle of oil to coat the bottom of the pan.
Add the garlic and chile pepper (if using). Cook for 30-60 seconds, until fragrant, then add the broccoli rice and use a spoon to lay out evenly in the pan. Add water, and a pinch of pink salt and black pepper, stir once, then let saute for 5-7 minutes, stirring occasionally, until broccoli rice is soft.
Taste, and add salt and pepper as needed, before serving.
For a similar dish, check out my Golden Spring Cauliflower Rice!
About the Author: Maria Marlowe is an Integrative Nutrition Health Coach who has helped thousands of people improve their health by optimizing their diet. She has created meal plans and programs to help you lose weight, clear up acne, and spend less time in the kitchen yet still eat healthy.
She has been featured in Vogue, The New York Times, NBC, Well + Good, and more. Her first book, The Real Food Grocery Guide, will teach you how to eat healthy without going broke.