Broccoli Rice: A Healthy Substitute For Steamed Rice

Broccoli is a great-tasting and an all-star food. It is high in fiber, low in calories, and rich in essential vitamins and minerals. This cruciferous vegetable is a close relative of cauliflower, cabbages, and Brussel sprouts. It has a sulfur-containing compound known as sulforaphane, which according to research have anti-cancer properties.

A cup of broccoli is a good source of beta-carotene and offers as much as vitamin C as an orange. It also contains B vitamins, potassium, iron, magnesium, and zinc.

Broccoli Nutrients

Researches found that broccoli is a great source of the following:

Folate – helps in the production and maintenance of new cells in the body.

Vitamin C – a powerful antioxidant, helps cuts and wounds to heal, protects the body against damaging free radicals, and builds collagen which forms the body tissue and bone.

Vitamin K – needed for the functioning of many proteins involved in blood clotting.

Potassium – a mineral and electrolyte that is needed for the function of nerves and heart contraction.

Fiber – promotes good digestion and also helps lower cholesterol.

Cooking With Broccoli

The ways broccoli is cooked can highly affect its nutrient content as well as the health benefits it can provide your body. Boiling can leach up to 90% of the valuable nutrients from broccoli. Meanwhile, roasting, stir-frying as well as steaming seems to preserve its nutrients.

If you are looking for new ways wherein you can enjoy broccoli, you can try making your own broccoli rice.

What Is Broccoli Rice?

It is simply broccoli chopped into the size of grains of rice. It is consumed as a replacement for regular and brown rice and provides your body with a low-carb high veggie meal.

Broccoli rice tastes amazing and cooks in minutes.

How To Prepare Broccoli Rice

There are three ways to make broccoli rice

With A Food Processor

This is the easiest way of making this nutritious rice. It takes a minute to make it into rice with it.

With A Grater

You can use a grater if you don’t own a food processor. This is also a quick way of making rice out of broccoli. Simply grate the florets and you’re ready to go.

With A Knife

A knife will do the trick if you own neither a food processor nor a grater. Cut-off the head into thin slices and then chop the stalks.

How To Cook Broccoli Rice

In rice form, broccoli cooks super fast. You can steam it in a colander over boiling water in a pot or simply stir-fry it in a pan with or without oil. Within minutes, it’s cooked and ready to serve.

You may add a fried or poached egg as well as chicken breasts on top of your broccoli rice. Depending on your desired taste, you can also serve it with a splash of fresh lime juice or a bit of pepper and salt.