Pesto Broccoli Rice

Rice Ingredients

  • 1 large head of broccoli (approx. 300-350g), roughly chopped into florets
  • 1/2 tbsp coconut oil
  • 1 garlic clove, crushed
  • Salt and pepper, to taste

Pesto Ingredients

Want a change from cauliflower rice? Try broccoli rice! It is quick, easy, nutritious and a fantastic way to incorporate more vegetables into your diet. For those a little unsure, why not mix some vegetable rice in with traditional starchy rice?

Broccoli rice is simply broccoli blitzed in a food processor or blender to resemble rice-like grains. You can simply sauté these ‘grains’ in a little oil with perhaps garlic and seasoning and use as a substitute for traditional rice.

To celebrate the vibrant verdant colour and freshness of broccoli rice, I decided to mix it in with homemade pesto (you can use shop-bought if you prefer!). This is also very quick and easy to make, all you need is a food processor or blender.

Needless, to say, this dish is gluten-free and by selecting certain ingredients, this low-carb broccoli rice can be kept vegan (details in ingredients list). As an optional extra, you can further enrich this by adding protein powder (I use soya bean or pea varieties), milled chia seeds or tofu.

Broccoli Rice 1

Instructions

  1. Place the broccoli in a food processor or blender. Pulse briefly to make into grain-like crumbs.
  2. For the pesto: Add all ingredients together in a food processor or blender and blitz to form a paste. If required, add 1/3 tbsp more lemon juice or olive oil.
  3. In a frying pan, melt some coconut oil. Add crushed garlic and sauté for 1 minute before adding the broccoli rice. Sauté for 3-4 mins to cook through. Season with salt and pepper to taste.
  4. Then stir in the pesto and warm through before serving.
  5. If you want to make the rice look prettier, you can always spoon some into a mould (I used a large teacup), compact the rice down with the back of a spoon and then invert onto the serving plate.

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