5 Easy Vegan Dinners That Start With A Bag Of Broccoli Rice

Contributing Food Editor By Liz Moody
Contributing Food Editor
Liz Moody is a food editor, recipe developer and green smoothie enthusiast. She received her creative writing and psychology degree from The University of California, Berkeley. Moody is the author of two cookbooks: Healthier Together and Glow Pops and the host of the Healthier Together podcast.

Image by Cameron Whitman / Stocksy

Riced broccoli is one of the most versatile foods around. Packed with all of the health benefits of the cruciferous vegetable, it's in an easy-to-cook form that plays as well in a burrito bowl as it does in a crispy fritter. You can find fresh broccoli rice premade in the produce section of many grocery stores including Whole Foods Market and Trader Joe's; there's also often riced broccoli in the frozen section. If you want to make your own, simply rough chop a head of broccoli and pulse in a food processor until it's riced; it can then be stored in the fridge for up to a week or frozen. All of these recipes serve two and get dinner on the table ASAP.

1. Broccoli fritters

Is there anything more delicious than a fritter? Start with fresh broccoli rice or thawed broccoli rice. Combine 2 cups of it with 1 pastured egg, ¼ cup of arrowroot powder, fresh-ground pepper, fine-grain sea salt, and fresh thyme (if you'd like, you can also add a handful of shredded Cheddar cheese). Stir together and shape into patties, then pan-fry in avocado oil or bake, with avocado oil sprayed on the pan and the top of the patties, at 400°F until brown and crispy on both sides. Serve warm with a dollop of unsweetened yogurt!

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2. Broccoli fried rice

Fried rice is a classic, and this version helps you sneak in all of your vegetables. Dice one yellow onion, one red bell pepper, and two small carrots. Warm a drizzle of avocado oil in a large frying pan over medium-high until it shimmers, then add the onion, red bell pepper, and carrots. Cook until translucent, then add 3 cups of fresh or frozen broccoli rice, 1 cup of peas, and a generous sprinkle of fine-grain sea salt. Cook until it turns bright green, then push to the side. Add 2 beaten pastured eggs directly to the pan and cook until they set, then mix in with the veggies. Toss with tamari and sesame oil, then serve with a drizzle of sriracha.

3. Broccoli slaw

Using riced broccoli is a great way to make broccoli slaw. Just cook 3 cups of fresh or frozen broccoli and a generous pinch of fine-grain sea salt in a frying pan drizzled with avocado oil over medium heat until it's bright green, about 3 minutes. Add to a large bowl, and place in freezer to chill until cold, about 20 minutes. In another bowl, combine ¾ cup of nondairy unsweetened yogurt of choice, 2 teaspoons of apple cider vinegar, and a drizzle of honey. Dress broccoli with yogurt mixture, then add in ½ cup of raisins, 2 grated carrots, ½ cup sliced almonds, and additional salt to taste. Serve cold.

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4. Broccoli soup

Making soup with broccoli rice is a great way to get dinner on the table stat since the broccoli rice cooks so much faster than normal broccoli would. Dice 1 onion, then cook over medium-high heat in a large frying pan with a drizzle of avocado oil until translucent. Add 3 cups of broccoli rice and a generous pinch of sea salt, then cook until the broccoli is bright green, about 3 minutes. Transfer to a blender and add a handful of fresh basil, ½ cup of hemp seeds, the juice of 1 lime, and enough veggie stock or bone broth to just cover; blend until smooth. Serve warm, garnished with hemp seeds and basil leaves.

5. Broccoli burrito bowl

This bowl subs broccoli rice for traditional rice for a delicious and vegetable-filled burrito bowl. To make it, just warm a drizzle of avocado oil in a large frying pan over medium-high. When it shimmers, add 3 cups of broccoli rice and a generous pinch of fine-grain sea salt, and cook until the rice turns bright green, about 3 minutes. Remove from heat and stir in the juice of 1 lime and ¼ cup of chopped cilantro while you warm one 13.5-ounce can of black beans in the now-empty pan. Add the beans on top of the rice, and top with avocado slices, salsa, and pastured cheese, if desired.

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE web class with nutrition expert Kelly LeVeque.

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