Broccoli rice is the perfect green canvas for some of your favorite ingredients.
It’s time we whipped up a batch of Italian asparagus rice, readers! What? You don’t call it that around your house? Well, if this were 17th-century England, you’d know that I’m actually referring to broccoli. And today, we will indeed be making broccoli rice.
Today also marks the day I learned that broccoli is a selectively bred vegetable. It was developed in Italy during the Roman Empire through careful cultivation of a wild cabbage plant. Who knew! It was then adopted by Northern Europe, where the English gave it the less-than-flattering nickname of “Italian asparagus.” The nickname stuck with it until it crossed the Atlantic, made its way to North America, and assumed the name we know it by today.
With the history lesson over, let’s talk about the actual side dish (or snack, if you happen to have any leftovers awaiting you in the fridge). This dish is healthy (more on that later) and versatile. Think of the meals you usually serve with broccoli. Lots, right? Now imagine them with broccoli rice. It’s just that simple.
Is Broccoli Rice Healthy?
You bet it is! Broccoli is packed with minerals, vitamins C and K, and fiber, so it will invigorate your body and satiate your stomach. It works with vegan, vegetarian, gluten-free, keto, Paleo, Whole30, and Mediterranean diets, which comes in handy when you have guests for dinner whose eating habits may differ from yours. Of course, how you dress up your broccoli rice can change its nutritional qualities, but as is, it’s a great healthy component to just about any diet.
Tips And Tricks To Making Perfect Broccoli Rice
If you want to perfect your broccoli rice, there are a few key tips that will help. First, invest in a food processor or, barring that, a blender. It will ensure the size of your “grain” is consistent. Second, when you’re picking your broccoli heads out at the store, you want vibrant and green broccoli that doesn’t have any yellow spots and that stands at attention. In other words, it shouldn’t be wilted.
Finally, when you’re cooking your broccoli rice, keep in mind it goes quickly. Once the broccoli is bright green and tender, it’s done. You don’t want to overcook it, or it will turn into mush.
How Do I Store Leftovers?
Let the broccoli rice cool completely. Then store it in an airtight container (a resealable bag works) and put it in the fridge, where it will keep for up to 3 days. I don’t recommend freezing broccoli rice, as I find it runs a high risk of turning mushy upon thawing. To reheat, sauté it once more in a pan on medium heat, stirring frequently until the desired temperature is attained.
Serving Suggestions
This broccoli rice works great as a side dish with a Pesto And Egg White Omelette or you could swap it for the cauliflower rice in this Burrito Bowl or Mexican Chicken Bowl. It’s a versatile side that can be enjoyed for breakfast, lunch, and dinner!
Ingredients
- 1 small head broccoli
- 1 tablespoon extra-virgin olive oil
- 1 clove garlic minced
- 2 tablespoons cilantro stems chopped
- pinch sea salt and fresh black pepper
- pinch red pepper flakes
- 1 lime zested and juiced
Instructions
- Wash the broccoli and remove any tough or woody parts from the stalk. Cut the broccoli into florets. Place the florets and stem in a food processor. Pulse until they are broken down into small, rice-sized pieces.
- Heat the extra-virgin olive oil in a large skillet over medium-high heat. Add the minced garlic and chopped cilantro stems. Sauté for about 2 minutes, until the garlic becomes fragrant and the stems are softened.
- Stir in the broccoli rice into the skillet and season with a pinch of sea salt, fresh black pepper, and a touch of red pepper flakes. Sauté the broccoli rice for 3 to 4 minutes, stirring occasionally. It should become tender but remain vibrant green.
- Add the zest and juice of one lime to the skillet and stir well. Taste the broccoli rice and adjust the seasoning if needed. Serve hot as a side dish or main course.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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