Riced Broccoli is a great dish for vegans. It’s gluten-free, vegan, and has a delicious flavor. The best part about this recipe is that it’s so simple to make! All you need are some ingredients from your kitchen and the ability to follow directions. It is ideal for someone who’s looking for an extra serving of vegetables for their meal.

You may have heard of cauliflower rice, but riced broccoli is just as good! This recipe uses fresh broccoli that’s been grated into small pieces. The result is a light and fluffy side dish that’s packed with nutrients. Broccoli is an excellent source of fiber, vitamins, and minerals. It’s also low in calories and fat. It’s extremely easy to make and only takes a few minutes to prepare.

See Cauliflower Rice Curry and Cauliflower Fried Rice.

Broccoli rice in a black bowl on grey background

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What Is Broccoli Rice?

As the name suggests, broccoli rice is simply rice made from broccoli. It’s a quick and easy way to get your daily dose of vegetables, and it’s also a great way to make sure you’re getting enough fiber. Broccoli rice is a healthy alternative to white rice, and it’s perfect for people who are trying to cut down on their carb intake.

With just a few ingredients and a food processor, you can make your broccoli rice at home. It’s a great way to use up any leftover broccoli, and it’s a healthy option for those who are trying to eat more vegetables. So if you want to put your broccoli to good use, try making broccoli rice!

Why Will You Enjoy Riced Broccoli?

Here are some of the reasons why you’ll love broccoli rice:

  1. It’s a healthy alternative to white rice: If you’re looking for a healthier alternative to white rice, broccoli rice is a great option. It’s lower in calories and carbs, and it’s packed with nutrients.
  2. Rich in fiber and minerals: Broccoli is a good source of fiber, and it’s also rich in minerals like iron and calcium. It will complete your meal and help you reach your daily recommended intake of vegetables.
  3. It’s easy to make: Making broccoli rice is quick and easy, and it doesn’t require any special ingredients or equipment. All you need is a food processor and some fresh broccoli.
  4. It’s versatile: You can use broccoli rice as a side dish or as a base for other recipes. It’s perfect for stir-fries, curries, and even salads. It’s vegan and gluten-free, so it’s perfect for those with dietary restrictions.
  5. It’s budget-friendly: Broccoli is a cheap and cheerful vegetable, so making broccoli rice is a great way to save money. It’s also a great way to use up any leftover broccoli you might have.

So there you have it! These are just some of the reasons why you’ll love broccoli rice. Give this recipe a try, and you’ll see what all the fuss is about!

Broccoli in food processor

How to prepare Broccoli Rice?

Here are the ingredients you will need to make broccoli rice:

Ingredients

  1. Broccoli
  2. Avocado oil
  3. Garlic 
  4. Onion powder
  5. Salt to taste

Preparation

  1. Wash broccoli crown, cut the stem, set aside, and cut the broccoli into florets, about 1-inch sizes.
  2. Chop the stem into 1-inch pieces.
  3. Choose one of these methods to process broccoli.
Broccoli rice in food processor

Different Ways To Process The Broccoli:

Method 1: Use a sharp knife and finely chop the florets into rice size pieces.

Method 2: Place broccoli florets in a blender, press pulse on the blender, and process into rice size pieces. Pause the blender, scrape down the sides of the blender, and process until all are done.

Method 3: Add florets and chopped stems to the food processor, press pulse on the food processor, and process into rice size pieces. Pause the food processor, scrape down the sides of the food processor, and process until all are done.

Directions

  1. Over medium heat, heat oil in a skillet.
  2. Add the garlic and cook it until you can smell a fragrant, about 30 seconds.
  3. Add the broccoli rice and cook until tender, about 2 minutes, stirring constantly.
  4. Allow rice to cook until it becomes bright green and tender, about 2 to 3 minutes. And finally, season with salt and pepper as desired.
broccoli rice in skillet

Nutritional Value:

  • Calories: 120kal
  • Fiber: 2.5 grams
  • Iron: 1 mg
  • Potassium: 316 mg
  • Vitamin A: 295 IU
  • Vitamin C: 81.2 mg
  • Calcium: 36 mg

Expert Tips

  • You can use any type of oil you like, but avocado oil has a high smoke point and it’s good for stir-fries.
  • You can use any type of broccoli you like, but I prefer to use organic broccoli because it’s more nutritious.
  • If you don’t have a food processor, you can use a blender or a sharp knife to chop the broccoli into rice-size pieces.
  • You can use broccoli rice as a side dish or as a base for other recipes. It’s perfect for stir-fries, curries, and even salads.
  • You can also add other vegetables to your likings such as carrots, peas, or corn.
  • Always use fresh garlic to enhance the flavors. Since garlic is the only seasoning needed, make sure it’s fresh and not old or dried out.
  • If you want to reheat broccoli rice, add a little bit of water or oil to prevent it from drying out.

Variations On Riced Broccoli

It’s not restricted to experimenting with recipes. If you want to add your twist to the recipe, please go ahead and do so. Here are some ideas:

  1. Use different oils: We recommend using avocado oil as it has a high smoke point, but you can use any type of oil you like. You can use olive oil, sesame oil, or even coconut oil.
  2. Try adding different vegetables: If you like certain veggies for your meals, add them in! You could try adding carrots, peas, or corn.
  3. Use different seasonings: Get creative with the spices and herbs you use. Try adding ginger or cayenne pepper. 
  4. Give it a protein boost: Indeed, this recipe doesn’t have enough protein for a meal, but you can change that. You could try adding tofu, tempeh, lentils, or beans to make it more nutritious.
  5. Don’t like broccoli? Try cauliflower: As we said before, this recipe is very versatile. If you don’t like broccoli, you could use cauliflower instead. It’s just as healthy and delicious.
  6. Try to make it a complete meal: As we said, this recipe is perfect as a side dish. But if you want to make it a complete meal, you could add some quinoa, rice, or pasta.

How To Store The Leftovers?

Even though Riced broccoli is so tasty that you’ll probably want to finish it all in one sitting, we understand that sometimes there are leftovers. If that’s the case, you can store them in an airtight container and keep them in the fridge for up to 3 days. When you’re ready to eat them, simply reheat them in the microwave or a pan on the stove. We recommend adding a little bit of water or oil to prevent the rice from drying out.

What Should I Serve With The Riced Broccoli?

There are many options when it comes to serving Riced broccoli. You could serve it as a side dish or use it as a base for other recipes. It’s perfect for

  • Vegetarian and vegan stir-fries
  • Fried rice
  • Curry
  • Soup
  • Salad

No matter how you decide to eat it, we’re sure you’ll love it!

What type of broccoli should I use?

You can use any type of broccoli for this recipe, but we recommend using fresh broccoli. If you’re using frozen broccoli, make sure to thaw it completely before cooking. If you could find organic broccoli, that would be even better.

Are broccolis good for your health?

Yes, broccoli is an excellent source of vitamins, minerals, and antioxidants. It’s especially high in vitamin C, which is essential for a strong immune system. Broccoli is also a good source of fiber, which is important for digestive health. Broccoli is also good for your digestive system.

What is the difference between broccoli and cauliflower?

The main difference between broccoli and cauliflower is that broccoli is green and cauliflower is white. Both vegetables are part of the cruciferous family, which also includes cabbage, Brussels sprouts, and kale. They are both excellent sources of vitamins and minerals.

Are broccolis easy to cook?

Yes, broccoli is very easy to cook. You can steam it, stir-fry it, roast it, or even eat it raw. Broccoli is a versatile vegetable that can be used in many different recipes. It is a versatile vegetable that can be used in many different recipes.

Other Broccoli recipes to try

As we mentioned broccoli is very versatile, here are some other recipes you might want to try:

You can also add broccoli to other recipes such as pasta, rice, or curry.

broccoli rice in black bowl

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Categories

Nutrition

(Per serving)
  • Energy: 51 kcal / 213 kJ
  • Fat: 0.9 g
  • Protein: 3.9 g
  • Carbs: 9.3 g

Cook Time

  • Preparation: 10 min
  • Cooking: 10 min
  • Ready in: 20 min
  • For: 4 Servings

Ingredients

Instructions

PREPARATION

  1. Wash broccoli crown, cut the stem, set aside, and cut the broccoli into florets, about 1-inch sizes.
  2. Peel and chop the stem into 1-inch pieces.
  3. Choose one of these methods to process broccoli.

Method 1

  1. Use a sharp knife and finely chop the florets into rice size pieces.

Method 2

  1. Place broccoli florets in a blender, press pulse on the blender, and process into rice size pieces. Pause the blender, scrape down the sides of the blender, and process until all are done.

Method 3

  1. Add florets and chopped stems to the food processor, press pulse on the food processor, and process into rice size pieces. Pause the food processor, scrape down the sides of the food processor, and process until all are done..

HOW TO COOK BROCCOLI RICE

  1. Over medium heat, heat oil in a skillet.
  2. Add the garlic and cook it until you can smell a fragrant, about 30 seconds.
  3. Add the broccoli rice, and onion powder and cook until tender, about 2 minutes, stirring constantly.
  4. Allow rice to cook until it becomes bright green and tender, about 2 to 3 minutes. And finally, season with salt as desired.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.