Broccoli Cauliflower Rice
User Reviews
5
-
Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
2
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Calories
54 kcal
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Cuisine
Vegan, gluten-free
Broccoli Cauliflower Rice
Description
This recipe for Broccoli Cauliflower Rice begins by grating or pulsing cauliflower and broccoli florets in a food processor until they resemble rice grains. Heating a small amount of neutral oil in a skillet, cumin seeds are toasted briefly to release their aroma before adding the shredded vegetables. Salt, garlic, and optional cayenne pepper are mixed in to season and flavor the dish.
Simmering covered for a few minutes allows the vegetable “rice” to steam and soften while retaining some texture. A fresh dash of lemon juice brightens the flavors and adds a subtle acidity. Alternatively, the mixture can be spread on a parchment-lined sheet to roast in the oven at 180°C (350°F) for 10-12 minutes, adding a roasted dimension.
This preparation offers a vegetable-rich, grain-free side suitable for various meals. Omitting oil and cumin seeds and cooking the vegetables in a hot skillet works as a no-oil version. It's a quick way to add texture and flavor while increasing vegetable intake.
Ingredients
Cumin Scented Cauliflower Broccoli Rice:
- 1.5 to 2 cups cauliflower or 1 cup grated or shredded, florets
- 1.5 cups broccoli or 1 scant cup shredded, florets
- 1/2 tsp neutral cooking oil generic cooking oil
- 1/4 tsp cumin seeds
- 1/4 tsp salt or more
- 1/4 tsp garlic
- 1 cayenne pepper optional, dash
- lemon juice a good dash of
Instructions
Cumin scented Cauliflower Broccoli rice:
- Grate or shred the cauliflower and broccoli in a food processor. I usually like to use a processor as it takes 1 minute. Chop the cauliflower into large florets with some of the stem. Add to a processor and Pulse until it is evenly shredded.
- Heat oil over medium in a skillet. Add cumin seeds and let them start to change color. 1 minute.
- Add grated cauliflower and broccoli mix well. Add salt, garlic and cayenne and mix well to mix and fluff. Reduce heat to medium low. Cover and cook for 4 to 5 minutes. Add a dash of lemon
- and fluff, then cover and let it continue to steam in its own heat for another 2 minutes. Fluff again before serving.
Roast:
- To roast the rice, mix the salt and spices and herbs of choice into the shredded broccoli cauliflower. Spread in an eve layer on ap archment lined sheet and bake at 350 degrees F / 180ºc for 10 to 12 minutes.
Notes
- To make oil-free, omit oil and cumin seeds and cook the shredded vegetables directly in a hot skillet.
- Use a food processor for quick and even shredding of cauliflower and broccoli.
- Add lemon juice at the end to brighten flavors and enhance freshness.
- Roasting the vegetable rice on a baking sheet yields a toasted flavor alternative.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 54 kcal
% Daily Value*
| Calories | 54kcal | 3% |
| Carbohydrates | 8g | 3% |
| Protein | 3g | 6% |
| Fat | 1g | 2% |
| Sodium | 336mg | 14% |
| Potassium | 439mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 470IU | 9% |
| Vitamin C | 97.5mg | 108% |
| Calcium | 49mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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