Quick and easy broccoli rice makes for a delicious and healthy side dish that is low-carb, gluten-free and grain-free. Perfect for those doing paleo, Whole30 or keto diets. Vegetarian and vegan-friendly too.
Ingredients
- 1 medium head broccoli cut into florets (cut the bigger florets in half again)
- 1 clove garlic finely diced
- 1 spring onion diced small
- 1 tablespoon butter or olive oil
- 1/2 teaspoon salt
- 1 tablespoon lime or lemon juice
Instructions
- Cut the broccoli into small florets. Cut the larger florest in half.
- Use a food processor or your mad knife skills to chop the broccoli florets into tiny pieces, kind of like large rice kernels. I use a small food processor and do this in 2-3 batches. Be careful to not overprocess the broccoli for too long or it will turn into mash. Do it in short blitzes a few times, then check and scrape bits and pieces from the sides, then blitz again if needed.
- Once chopped, transfer to a bowl. Dice up a clove of garlic and a spring onion (scallion).
- Heat a dollop of butter or other cooking fat in a pan over medium heat. Add the chopped garlic and onions and stir through for about 30 seconds.
- Once aromatic and golden, add the riced broccoli and season with a little sea salt and lemon juice. Stir over medium heat for 1-2 minutes until just cooked through but still has some crunch.
Notes
Instead of pan-frying, you could also steam or microwave broccoli rice but do it very briefly.
Cooked broccoli rice will keep for 2-3 days in the fridge and can be easily reheated. I don't recommend freezing it.
Nutrition
Calories: 79kcal | Carbohydrates: 11g | Protein: 4g | Fat: 3g | Saturated Fat: 2g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 8mg | Sodium: 364mg | Potassium: 493mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1064IU | Vitamin C: 136mg | Calcium: 76mg | Iron: 1mg
Tried this recipe?Mention @cookedandloved or tag #cookedandloved