5 from 12 votes
Broccoli Cauliflower Rice
Broccoli Cauliflower Rice is a low-carb side dish made by shredding cauliflower and broccoli into rice-like granules, then cooking them with cumin seeds, garlic, and a touch of cayenne. The mixture is sautéed in a little oil, steamed briefly, and finished with a squeeze of lemon juice, producing a lightly spiced, fluffy vegetable rice alternative. This versatile preparation can also be roasted for a toasted flavor.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings:
2
Calories:
54 kcal
Cuisine:
Vegan, gluten-free
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 54
% 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.