Broccoli Rice

Broccoli rice is a healthy fiber-rich side dish when you’re looking for a grain and gluten-free alternative. 

Rice alternatives have become popular to add to meals because they are easy to prepare and neutral in flavor. Broccoli can be made similarly with three simple techniques; chopping with a chef’s knife, food processor or blender. Once the broccoli is cut into pieces the size of grains of rice, it can be cooked in different ways and will be a new go-to recipe. 

Broccoli, Red Pepper, and Almond Couscous

Three Ways to Make Broccoli Rice

1) Chopped

Use a chef's knife to finely chop the florets into smaller rice sized pieces.

2) Food Processor

Add florets ¾ full into a food processor and pulse until small pieces form, scraping the sides of the bowl as needed. Work in batches if needed.

3) Blender

Add florets to a blender and process on medium-high speed until small pieces form, about 15 to 60 seconds, scraping the sides of the container. Work in batches if needed. 

Broccoli Rice 

Different ways to cook broccoli rice

Sauté: Heat a large pan over medium heat, sauté the rice in 1 tablespoon warmed oil or butter until tender, about 2 to 3 minutes. 

Stir-fry: Heat a wok and 1 tablespoon vegetable oil and 1 teaspoon sesame oil over high heat. Add rice in a single layer, allow to cook until lightly browned for about 2 minutes. 

Steam: Add broccoli to a medium-sized microwave-safe bowl. Mix with 1 tablespoon of oil and cover tightly with plastic wrap. Microwave for 2 minutes, stir and cook another 1 to 2 minutes until tender. 

Casserole: Add broccoli rice in with casserole ingredients and bake. 

Coconut chickpea curry with broccoli rice

210g (1 cup) dried chickpeas (see notes)
1 large red onion, chopped
3 garlic cloves, chopped
3cm-piece ginger, peeled, chopped
2 long fresh green chillies, chopped, plus sliced chilli, extra, to serve
1 teaspoon garam masala
2 teaspoons ground cumin
2 teaspoons macadamia oil
2 vine-ripened tomatoes, chopped
250ml (1 cup) salt-reduced vegetable stock
125ml (1/2 cup) light coconut milk
300g peeled pumpkin, chopped
200g green beans, cut into 4cm lengths

1 1/2 limes, cut into wedges
600g broccoli, coarsely chopped
Fresh coriander sprigs, to serve


  • Step 1
  • Soak the chickpeas in a large bowl of water overnight. Drain.
  • Step 2
  • Place the chickpeas in a large saucepan and cover with cold water. Bring to the boil, then reduce the heat to low and simmer for 30-40 minutes or until tender. Drain. Set aside.
  • Step 3
  • Process onion, garlic, ginger, chilli, garam masala and cumin in a small food processor until a thick paste forms. Heat oil in a large saucepan or wok over medium heat. Add the paste and stir for 1-2 minutes or until aromatic. Add tomato and stir for 1 minute.
  • Step 4
  • Add the stock, coconut milk, cooked chickpeas and pumpkin to the pan and bring to the boil. Reduce heat to low, cover and simmer for 20 minutes. Add the beans, cover and simmer for 5 minutes or until the vegies are tender. Squeeze in a little lime juice.
  • Step 5
  • Meanwhile, process the broccoli, in batches, in a food processor until coarse crumbs form. Steam or microwave the broccoli until just tender. Drain.
  • Step 6
  • Serve the curry on the broccoli rice. Top with coriander and extra chilli. Serve with the remaining lime wedges.

No comments: