Learn how to make broccoli rice with three easy preparation techniques. This simple recipe creates a low-carb, Paleo and Whole30 alternative to grains. Saute, steam or eat this vegetable rice raw for a nutrient-rich side dish.
1tablespoonoilolive, vegetable, butter or ghee
kosher saltfor seasoning
black pepperfor seasoning
Use a knife to cut the broccoli into 1-inch sized florets.
Select one of the three techniques below to breakdown florets into rice-sized pieces.
1) Knife: 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.
Saute Method: Heat a large saute pan over medium heat. Add oil, once hot add the broccoli rice in one layer.
Allow rice to cook until it becomes bright green and tender, about 2 to 3 minutes. Season with salt and pepper as desired.
Steaming Method: Add broccoli to a microwave safe bowl. Add 1 tablespoon of oil and stir to combine.
Cover bowl tightly with plastic wrap and microwave for 2 minutes. Mix and cook another 1 to 2 minutes until the broccoli rice is bright green and tender. Season with salt and pepper as desired.