Broccoli / Cauliflower Rice (6 ways)

Name: Broccoli / Cauliflower Rice (6 ways)
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Ingredients: 400g Broccoli Stalks or Cauliflower (or other veg - see the description above); 20g Butter or 20ml Olive Oil; 50g Shallots / Leeks; 15g Fresh Coriander, finely chopped; 15g Fresh Coriander, finely chopped; 1 Garlic Clove, finely chopped; 1/4 tsp Ground Turmeric; 2 Garlic Cloves, sliced; 10g Ginger, sliced; 2 Spring Onions, sliced; 10ml Sesame Oil; 1 tbsp (15ml) Fresh Lemon Juice; 10g Parsley, chopped; 1 tsp Ground Cumin; 20g Pine Nuts; 2 Garlic Cloves, sliced; 10g Ginger, sliced; 2 Spring Onions, sliced; 20ml Soy Sauce or Liquid Aminos; 2 Eggs, whisked

Base Recipe / Coriander Rice / Turmeric Rice / Chinese-inspired / Moroccan-style / Egg-fried

You'll also find this recipe on page 28 of the Keto & Spice Cookbook.

Broccoli / Cauliflower Rice (6 ways)

Rated 3 stars by 6 users

Servings

Prep Time

10 minutes

Cook Time

10 minutes

Calories

161

Author:

Keto Fitness Club

Save the stalks of any cauliflower or broccoli you use in other dishes to use as 'rice'. 'Riced' or 'grated' cauliflower and broccoli can also be found in supermarkets - you can use this if you don't have a food processor. You can also use lots of other veg for this, like swede, carrots, pepper, cabbage, etc. The carb values will vary depending on the veg you use.

Standard recipe makes 2 portions - each portion contains:

161 Calories / 6.6g Carbs / 7.6g Protein / 10.1g Fat

Coriander Rice makes 2 portions - each portion contains:

162 Calories / 7g Carbs / 7.8g Protein / 10.2g Fat

Turmeric Rice makes 2 portions - each portion contains:

165 Calories / 7.4g Carbs / 8g Protein / 10.2g Fat

Chinese Style Rice makes 2 portions - each portion contains:

211 Calories / 8.4g Carbs / 8.2g Protein / 14.8g Fat

Moroccan Style Couscous makes 2 portions - each portion contains:

225 Calories / 7.5g Carbs / 6.6g Protein / 16.9g Fat

Egg Fried Rice makes 2 portions - each portion contains:

252 Calories / 8.8g Carbs / 16.5g Protein / 15g Fat

Image of Broccoli / Cauliflower Rice (6 ways)

Ingredients

Base Recipe

400g Broccoli Stalks or Cauliflower (or other veg - see the description above)
20g Butter or 20ml Olive Oil
50g Shallots / Leeks

For coriander rice, add:

15g Fresh Coriander, finely chopped

For turmeric rice, add:

15g Fresh Coriander, finely chopped
1 Garlic Clove, finely chopped
1/4 tsp Ground Turmeric

For Chinese-inspired rice, add:

2 Garlic Cloves, sliced
10g Ginger, sliced
2 Spring Onions, sliced
10ml Sesame Oil

For Moroccan-style 'Couscous', add:

1 tbsp (15ml) Fresh Lemon Juice
10g Parsley, chopped
1 tsp Ground Cumin
20g Pine Nuts

For egg-fried rice, add:

2 Garlic Cloves, sliced
10g Ginger, sliced
2 Spring Onions, sliced
20ml Soy Sauce or Liquid Aminos
2 Eggs, whisked

Directions

Chop the broccoli / cauliflower into chunks small enough to fit down the shoot of a food processor. Process for 20-30 seconds until it is as fine as you wish.
Finely dice the leek / shallots and fry in the butter / oil on a medium heat to soften but not brown. If you're making the Coriander, Turmeric, Chinese-inspired or Egg-fried rice, add the remaining ingredients at this point, with the exception of the whisked eggs needed for the Egg-fried rice.
Add the processed cauliflower / broccoli and combine. If you're making the Moroccan-style 'couscous', add the lemon juice, parsley and cumin now.
Cover the pan with a lid and cook for 3-4 minutes over a medium heat.
If the cauliflower / broccoli is sticking to the pan, add a couple of spoons of water and replace the lid. Cook for a further couple of minutes and season.
If you're making the Egg-fried rice, add the whisked eggs and cook for another minute over a high heat, constantly moving the rice.
If you're making the Moroccan-style 'couscous', add the pine nuts when you're ready to serve.