Broccoli Rice

Transform your meals with this light and nutrient-packed Broccoli Rice recipe, a quick and easy alternative to traditional grains. Made with fresh broccoli florets pulsed to a rice-like texture, this low-carb and gluten-free dish is ready in just 20 minutes. Sautéed in fragrant garlic and olive oil, and brightened with a splash of lemon juice and fresh parsley, this versatile side is bursting with flavor and loaded with vitamins. Perfect as a wholesome base for your main course or a colorful accompaniment to grilled proteins, this recipe is a must-try for healthy eating enthusiasts. Whether you're embracing a keto, paleo, or plant-based diet, Broccoli Rice is the perfect way to add a veggie-packed twist to your plate.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 500 g Fresh broccoli florets
• 2 tablespoons Olive oil
• 2 large, minced Garlic cloves
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 1 tablespoon Lemon juice
• 2 tablespoons, chopped Fresh parsley

Directions

Step 1

Start by washing the broccoli thoroughly under running water. Pat it dry with a clean kitchen towel.

Step 2

Cut the broccoli into smaller florets. Use a food processor to pulse the broccoli florets into a rice-like texture. For a more chunkier finish, pulse in short bursts, about 6-8 times.

Step 3

In a large skillet, heat the olive oil over medium heat.

Step 4

Add the minced garlic to the skillet and sauté for about 1 minute or until it becomes fragrant and slightly golden.

Step 5

Add the broccoli rice to the skillet, stirring well to combine with the garlic and oil.

Step 6

Season the broccoli rice with salt and black pepper, stirring to evenly coat.

Step 7

Cook for 6 to 7 minutes, stirring frequently, until the broccoli is tender but not mushy.

Step 8

Remove the skillet from heat and stir in the lemon juice and chopped parsley.

Step 9

Taste for seasoning and adjust with more salt and pepper if necessary.

Step 10

Serve the broccoli rice warm as a nutritious side dish or use as a healthy base for your main course.

Nutrition Facts

Serving size	566.2 grams (566.2g)

Amount per serving	% Daily Value*
Calories	448

Total Fat 29.80g	38%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1352mg	59%
Total Carbohydrate 38.80g	14%
Dietary Fiber 14.00g	50%
Total Sugars 8.70g
Protein 14.90g	30%

Vitamin D 0IU	0%
Calcium 271mg	21%
Iron 5mg	27%
Potassium 1717mg	37%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.5%

Protein: 12.3%

Carbs: 32.1%