If you find yourself asking What is Riced Broccoli, then look no further! Broccoli Rice is a great grain-free alternative to serve up with your next meal. It is easy, versatile, gluten-free, paleo, whole 30 compliant, and just delicious. Plus it is a fantastic way to sneak in an extra serving of vegetables for big or little people. Find out how to make it and serve it in my step-by-step instructions.
Have you guys tried out Broccoli Rice yet?
I know the whole cauliflower rice thing has been all over the internet for the past year or so, but while I was at Trader Joe's last week I noticed they now stock broccoli rice as well.
I was tired and looking for an easy out for dinner, and bought the bag of pre-riced stuff.
Sometimes you just gotta go with what's easy, right?
Well, EVERYONE loved it! It was so quick to cook up (it cooks in 6 minutes, so even faster than throwing normal rice in the rice cooker).
AND I didn't have to fight with the kids to eat their greens, because 'green rice' is apparently beyond awesome!! Who would have guessed?
What Is Broccoli Rice And How Do I Make It At Home?
The next night I made it again but riced it myself.
Let me tell you, we are officially hooked!
Riced Broccoli is just that: broccoli that has been prepared in a manner so that it resembles rice. You simply:
- cut the head of broccoli into florets
- chop it finely if you don't have a blender or food processor
- OR throw it in a blender or food processor and whizz until it resembles rice.
I use a Vitamix for ricing broccoli, cauliflower, and carrots. It gives such a great consistency in a really short time. However, any good blender or food processor would do the job.
Once you have the right consistency, then you can either steam it or pop it into the saucepan, or a wok with some cooking oil of choice and a little bit of salt.
After a few minutes, you have a great grain-free low-carb alternative to serve up with your next meal.
You can even eat broccoli rice raw!
Don't Forget The Broccoli Stems
Don't waste the broccoli stem.
It is full of nutrients and tastes really good too.
Just peel off the knobby bits, chop to a size similar to the broccoli florets you have chopped, and throw them into the food processor with the rest of the florets.
Why Broccoli Rice Over Traditional Rice?
Broccoli rice is:
- low carb;
- whole 30 compliant;
- nutrient-rich, containing everything from vitamin C, E, K, to folate, calcium, potassium, omega 3, 6 fatty acids, protein, and dietary fiber;
- a great alternative to grains.
What To Serve With Broccoli Rice.
Try serving it up in place of your normal rice in:
- fried rice
- rice salads and salad bowls like this Brown Rice Sesame Bowl (just switch the rice for riced broccoli)
- in these Broccoli and Feta Fritters
- In this Pesto Broccoli Rice
- or in this Goat's Cheese and Quinoa Broccoli Bowl
- In these 5 Ingredient Cheddar and Riced Broccoli Fritters
This Quick Vietnamese Pork and Veg Bowl with Broccoli Rice is my absolute
What About Leftovers?
Broccoli rice can even be frozen too!
So, if you happen to overcommit with the Costco-sized broccoli (you too?), you can:
- blend it
up popit in a Ziploc bag andstore that stuff in the freezer until needed
- some people
preferto blanch it for a couple of seconds before freezing to stop the broccoli from having a bitter taste. I have never experienced that but worth mentioning if you are sensitive to bitter flavors.
Have you tried riced broccoli yet? What is your favorite way to serve it up?
What is Riced Broccoli and How to Prepare it
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- 2 heads broccoli
- 2 tablespoon olive oil or coconut oil, for cooking
- salt and pepper to taste
- Cut the broccoli heads into large florets and peel the outer layer off the stem and cut into chunks
Blender or Food Processor
- In batches (the size of your machine will determine how much you can get in there, but don't fill it more than ¾ full) pulse in one second bursts until the broccoli resembles grains of rice.
- Use a tamper to push down or a spatula to scrape the sides as needed. I use this food processor.
Chopping with a Chef's Knife
- Use a chef’s knife to cut the broccoli florets into small 1-inch pieces. Then chop into smaller grain sized pieces, keeping some of the florets intact.
- If you don't have a food processor or a good knife, then use the largest holes on a box grater to grate the broccoli until it resembles grains of rice.
- Add 1 inch of water to the bottom of a saucepan with lid. Add in the broccoli and turn the stove top to high heat. Pop the lid on the pan and allow to steam for 3 minutes, remove from heat, strain and serve.
To Saute/Stir Fry
- Heat a large pan or wok over medium heat. Add in 1 tablespoon cooking oil of choice or butter and sauté the broccoli rice until tender, about 2 to 3 minutes. Season to your liking.
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.