Main mealLow carb, high fatVegetarianBalancedKetogenicVegan$
Homemade 'Rice' from Broccoli Stems with Garlic and Lemon
Prepare a nutritious 'rice' from broccoli stems, an excellent low-carb alternative to regular rice. This zero-waste recipe makes use of the entire broccoli for maximum fiber intake.
Prep time10 min
Cook time5 min
Total time15 min
Servings2
Recipe
Per servingTotal
Calories:124.1 kcal248.2 kcal
Protein:4.6 g9.2 g
Carbohydrates:12.9 g25.8 g
Fiber:4.7 g9.3 g
Water:157.1 ml314.2 ml
Fat:7.7 g15.3 g
Micronutrients
Sugar:3.2 g6.4 g
Saturated fat:1.4 g2.7 g
Cholesterol:0 mg0 mg
Sodium:127.8 mg255.6 mg
Potassium:516.5 mg1033 mg
Calcium:80.5 mg160.9 mg
Iron:1.3 mg2.6 mg
Magnesium:34.2 mg68.3 mg
Zinc:0.7 mg1.3 mg
Phosphorus:105.6 mg211.1 mg
Vitamin C:147.5 mg295 mg
Vitamin A:46.8 µg93.6 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
- 1Wash the broccoli stems thoroughly. Using a vegetable peeler, remove the tough, woody outer layer of the stem until you reach the lighter green, softer interior.
- 2Cut the peeled stems into small cubes. Place them in a food processor and pulse in short bursts until you achieve a rice-grain texture (about 3–5 pulses).
- 3Heat olive oil in a pan over medium-high heat. Add the chopped garlic and sauté for about 30 seconds until fragrant, without letting it brown.
- 4Add the broccoli rice to the pan. Sauté for just 3–5 minutes, stirring constantly. The goal is for the rice to heat through and soften slightly while still remaining firm (al dente).
- 5Remove from heat. Stir in the lemon zest, lemon juice, salt, and pepper. Mix well and serve immediately.
Nutritional benefits
Thanks to the high fiber content from the broccoli stems, this meal supports healthy digestion and helps maintain stable blood sugar levels.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.