Brocolli "rice"

Brocolli "rice"

There is a lot of cheap brocolli in the shops at the moment and it is one of those veggies that you seem to throw away more than you keep, so after trimming the stalks the other night I thought about what I could do with them other than use in soups/stews etc.

As I am trying to reduce my carbohydrate intake I tried this:

Diced 100g of brocolli stalks 

Put in the blender until they resemble the texture of rice/couscous

Steam for 5 minutes

Nutrition much the same as 100g of brocolli so; 34 calories, 0.4 fat, 7 carbs and 3 protein.

Result was pretty good and I will be using it again to substitute rice :-) 


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10 Replies

  • What a great idea - don't think my husband would agree mind :-) I love making soup so broccoli regularly ends up in this. You've reminded me though that I've got some in my veg basket which won't be far from flowering - I know what to have with my curry tonight now.....

  • oh, what a great idea 😊

    I have had cauliflower rice, but this sounds so much nicer as I absolutely love broccoli, thank you John 😊

  • ooh, I'll try this too. Already have cauli rice, but this looks like another addition to the carb alternatives. thank you :-)

  • I think I will be using all vegetable stalks now, cabbage, cauliflower etc to make this :-)

  • It certainly beats that bloated feeling having the alternatives. Don't have rice anymore, and rarely have pasta

  • Think I am with you there fussybird, no more rice or pasta for me either :-)

  • Great idea kantara71.  I have seen pre packed cauliflower rice in Sainsbury but not tried it yet (also quite expensive compared to fresh veg). I have a blender so I guess I should give it a go. Does it takes long in the blender to resemble the rice texture and is it only the stalks you use?

  • Hi muffintop,

    I used the stalks only and cut them into small chunks then in the blender for a short time just using the pulse button and check as you go. No longer than 20 seconds or so. 

  • Thanks so much for reply - will give it a go!

  • Hi John,

    Lovely photo, and great idea!  :-)

    Lowcal :-)

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