Broccoli rice is a great way to use up the entire broccoli, including the stalk. Not only is it a delicious side dish, but the smaller size makes it extremely versatile and easy to sneak into everyday meals, such as scrambles, wraps, stir-frys and bowls.
The Many Benefits Of Broccoli
Cauliflower rice has been a long time favorite for a healthy, low-carb alternative. But it’s cruciferous cousin can’t be ignored. Broccoli is brimming with vitamin C, fiber, and beneficial antioxidants. Which is why it’s been a part of my daily dose of anti-inflammatory foods.
Aside from that, it can be cooked numerous ways. You can roast it, steam it, and of course – rice it. Once you sauté it with some garlic and shallots, the flavor and texture is pretty irresistible. Eat it as a simple side or keep reading for more ways to serve and meal prep broccoli rice.
How To Make Broccoli Rice
After testing a few ways to make this, I find that using a food processor creates the best texture. It becomes light and fluffy, resembling (green) grains of rice.
- Slice the broccoli head into small florets.
- Trim the woody parts of the stalk using a Y-peeler. Then chop it into 1 inch pieces. Make sure to do this as you don’t want chunky or mushy bits.
- Pulse the broccoli in a food processor until it becomes rice-sized bits.
But if you don’t have a food processor, using a blender or knife works just fine.
- Blender Method: Cut the broccoli into small pieces and place in the Vitamix. Then pulse until it resembles grains of rice. Scrape down the sides along the way to make sure everything is blended.
- Knife Method: Simply chopping the broccoli into small grains will do the trick. Just note that this step will take a bit longer.
Different Ways To Cook It
Just like my cauliflower rice, I love to give broccoli a quick sauté. It quickly turns the cruciferous taste into a savory one.
Just heat some olive oil in a pan, and sauté diced garlic and shallots for one minute. Then add in the broccoli rice, season with salt and pepper, and sauté for another 3-4 minutes.
For a more crisp texture, try oven roasting it. First, preheat your oven to 425 degrees Fahrenheit. On a baking sheet, toss the rice with olive oil, minced garlic, and season with salt and pepper. Then roast for about 25 minutes until the edges are slightly golden. Top it off with a squeeze of lemon juice and chopped parsley.
Serve Broccoli Rice With…
Just about anything! Whichever rice dish you’re thinking of, broccoli can take its place for a light yet veggie-heavy meal. Here’s a few ways to do it.
- A simple side dish: Eat it alongside some crispy chicken thighs or pan seared salmon.
- A veggie-loaded salad: Add it to tuna salad to you’ve got a broccoli tuna salad with sneaky greens.
- For a macro bowl: Use it as a base and layer roasted vegetables and shredded chicken on top. But you can also swap the rice in recipes like my teriyaki chicken, carnitas burrito bowl, or coconut curry chicken.
- Toss into fried rice: Instead of cauliflower fried rice, swap it with broccoli!
Meal Prep And Storage Tips
Broccoli rice makes meal prepping easy. Store it in an airtight container for up to 5 days in the fridge. Then pop it in the microwave for about one minute when you want to eat.
If you want to freeze, divide the raw broccoli rice into Stasher Bags or containers. It’ll keep for up to 3 months. When you’re ready to eat, just toss the frozen broccoli rice into a sauté pan and follow the instructions below.
More Easy Vegetable Side Dishes
Looking for more ways to whip up vegetables in an instant? Try these recipes that turn simple ingredients into a savory side dish.
- Sautéed Cabbage
- Green Beans With Shallots And Lemon
- Roasted Sweet Potatoes
- Parmesan Truffle Sautéed Zucchini
- Garlic Ginger Bok Choy
Easy Broccoli Rice
- 1 head broccoli, washed
- 1 tablespoon olive oil
- 1 shallot, finely diced
- 1 clove garlic, minced
- salt and pepper, to taste
- Slice the broccoli head in half and use a knife to remove all the florets.
- Remove the woody parts from the broccoli stalk using a y-peeler. Then chop the stalk into 1 inch pieces.
- Place all broccoli pieces into a food processor and pulse until the it's broken up into tiny rice-sized pieces. I recommend placing the stalk pieces into the food processor first, so they'll be chopped up more.
- Heat the olive oil in a large pan and sauté the shallot and garlic for one minute.
- Add the broccoli rice to the pan and sauté for another 3-4 minutes.
- Season with salt and pepper and serve immediately.
- This recipe yields about 2-3 cups of broccoli rice, depending on the size of your broccoli head.