Get Your Veggie Fix With This Broccoli Rice

Next time you’re in the mood for rice, consider ditching the grains altogether for this nutrient-dense and fiber-rich broccoli rice. You can make broccoli rice from either the florets, the stem, or both.

Since there are so many delicious ways to use the florets, I usually reserve the stem for this recipe.

Here’s the broccoli stem rice recipe:

Broccoli Stem Rice

Prep Time: 2 min

Cook Time: 5 min

Total Time: 7 min


2 broccoli stems/ stalks, chopped into 1/2 inch slices

1 clove garlic, chopped

1 tsp. jalapeno or chiles, minced (optional)

2 tsp olive oil

1 Tbsp water, and more as needed

pink salt, to taste

black pepper, to taste


Chop the stalk into ¼ – inch thick pieces, and add to a food processor or blender. (If using a high speed blender, process on low speed up to 4).

Pulse or blend the broccoli stem pieces until a rice-like texture is achieved.

On the stove, heat a pan over medium heat then add a drizzle of oil to coat the bottom of the pan.

Add the garlic and chile pepper (if using). Cook for 30-60 seconds, until fragrant, then add the broccoli rice and use a spoon to lay out evenly in the pan. Add water, and a pinch of pink salt and black pepper, stir once, then let saute for 5-7 minutes, stirring occasionally, until broccoli rice is soft.

Taste, and add salt and pepper as needed, before serving.

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