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Learn how to make broccoli rice with this easy tutorial and then use the rice in grain bowls, stir frys or even soups. Broccoli’s cruciferous cousin, cauliflower, has been getting the rice treatment for a while. Now it’s the green one’s turn. A buzz through the food processor and this veggie rices up in an instant.
Broccoli puts in the work as one of our favorite vegetables. Its stalks and florets are packed with nutrient plus fiber for fullness and gut health.
How to make broccoli rice
- Take a vegetable peeler to scrape off the thick parts of the broccoli stem.
- Cut the broccoli into large chunks
- Insert the “S” blade into your food processor. Add the broccoli into the bowl of the processor.
- Pulse until it looks like rice or couscous, being careful not to over-pulse.
- While you can enjoy it raw, I recommend cooking it in olive oil to mellow that flavor and make it easier to digest. You just need a couple minutes on the stove
- When it’s done cooking, you can season with salt and pepper and any other seasoning, and serve.
Tips for ricing broccoli
- Cut broccoli with minimal waste. Grab my easy tutorial for how to cut broccoli so you minimize waste and chop it up very quickly and effortlessly.
- Pulse carefully. The aim is tiny pieces but not mush. It’s a fine line.
- Stop and scrape down the sides of food processor as needed. You want to make sure all broccoli bits get evenly distributed and uniformly chopped fine.
- Use the freshest broccoli. Since its taste shines alone in this dish, you want the best flavor possible.
- Flavor up. Don’t be afraid to add your favorite spices to the saute pan. Try a few minced garlic cloves in the oil before adding the broccoli or soften some onions or shallots in the oil prior to putting in the broccoli. A sprinkle of lemon zest? Celery salt? Whatever you like!
what do you eat with broccoli rice
- Beef and Broccoli Rice Stir Fry
- Oven Baked Balsamic Chicken
- Sheet Pan Lemon Garlic Salmon
- Cast Iron Skillet Steak
- Chicken Teriyaki Bowl
- Vegetarian Buddha Bowl
- Grilled Salmon
- Simple Shredded Chicken
how do you store riced broccoli
Making broccoli rice as part of your meal prep can save you time. Store it in the fridge in an airtight container for 3-4 days.
Frequently asked questions
Yes! You can chop into rice-sized pieces by hand (a great workout!) or if you think your blender is up to the challenge, whirl it in there, but you may have to work in batches to accommodate the entire head of broccoli.
Yes. Broccoli rice can be steamed using a steamer inside a saucepan. Make sure your steamer has small holes so that the broccoli rice does not fall through. Let the water reach boiling, add the broccoli rice and steam for 2 to 3 minutes tops.
Yes! Pack tightly inside a freezer-safe bag or container. It should last at least six months.
Low-carb, nutritionally dense, high-fiber, gluten-free, keto, and vegan? Broccoli rice does it all and gives you one more way to eat your greens. It’s versatile to use in so many dishes as a stand-in for rice or in addition to rice, which is what I love to do!
More broccoli recipes:
- Broccoli and Cheese Quiche
- Grilled Chicken and Broccoli Wraps
- Sesame Shrimp and Broccoli
- Cheesy Broccoli Fritters
- Healthy Broccoli and Cheese Soup
- Broccoli and Shrimp Alfredo
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How to Make Broccoli Rice
Ingredients
- 1 large head broccoli
- Salt and pepper to taste
Instructions
- Use a vegetable peeler to peel the thick parts of the broccoli stem. Cut the broccoli into large chunks
- Prepare a food processor with the "S" blade, add the broccoli into the bowl of the processor. Pulse until the broccoli is grated and looks like rice or couscous, being careful not to over-pulse.
- Place a pan large enough to hold the broccoli on the stove on medium-high heat.
- Add olive oil, and once you see the oil shimmer, add the grated broccoli and saute for 1 minute. Reduce heat to low and cover, cook for 3 minutes.
- Remove the lid, season with salt and pepper and any other seasoning, and serve.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Photo Credit: Erin Jensen
