Servings
Font
Back
5.0 from 9 votes

How to Make Broccoli Rice

Learn how to make broccoli rice as a way to add more vegetables to your meals or switch up from having rice; low in carb and paleo-friendly!

Prep Time
10 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 4 servings
Calories: 52 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 large head broccoli
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. Use a vegetable peeler to peel the thick parts of the broccoli stem. Cut the broccoli into large chunks
  2. 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.
  3. Place a pan large enough to hold the broccoli on the stove on medium-high heat.
  4. 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.
  5. Remove the lid, season with salt and pepper and any other seasoning, and serve.

Notes

  • Storage: You can make a large batch of broccoli rice to use for recipes throughout the week. Store it in the fridge in an airtight container for 3-4 days. 
  • Freezer Instructions: Pack the broccoli rice tightly inside a freezer-safe bag or container. It should last at least 6 months.

Nutrition Information

Calories 52kcal (3%) Carbohydrates 10g (3%) Protein 4g (8%) Fat 1g (2%) Saturated Fat 0.2g (1%) Polyunsaturated Fat 0.2g Monounsaturated Fat 0.05g Sodium 57mg (2%) Potassium 480mg (14%) Fiber 4g (16%) Sugar 3g (6%) Vitamin A 947IU (19%) Vitamin C 136mg (151%) Calcium 71mg (7%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 52

% Daily Value*

Calories 52kcal 3%
Carbohydrates 10g 3%
Protein 4g 8%
Fat 1g 2%
Saturated Fat 0.2g 1%
Polyunsaturated Fat 0.2g 1%
Monounsaturated Fat 0.05g 0%
Sodium 57mg 2%
Potassium 480mg 10%
Fiber 4g 16%
Sugar 3g 6%
Vitamin A 947IU 19%
Vitamin C 136mg 151%
Calcium 71mg 7%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.