Name: Microwave Broccoli Rice Recipe
Prep time: 4 min
Cook time: 10 min
Total time: 14 min
Ingredients: 1 Head Broccoli; 2 tbsp Olive Oil; 1/2 tsp Garlic Powder; Salt; Black Pepper

Ingredients

1 Head Broccoli
2 tbsp Olive Oil
1/2 tsp Garlic Powder
Salt to Taste
Black Pepper to Taste

Method

Step 1: Prep the Broccoli

Wash the broccoli head and pat it dry. Cut off the florets and use a food processor to pulse them until they resemble rice grains. You can also use a box grater if you don’t have a food processor.

Step 2: Add Flavourings

In a microwave-safe dish, mix the broccoli rice with olive, garlic powder and a tiny pinch of both salt and pepper. The olive oil adds richness and helps cook it, while the seasonings add flavour.

Step 3: Cook

Spread the mixture evenly in the dish. Cover it with a microwave-safe lid or cling film (make a few holes for steam to escape). Microwave on high for 3-4 minutes. Stir halfway through for even cooking.

The timings above are based on a 900w microwave. If you have a lower-wattage microwave, wait at least 4 minutes. If you have a higher-wattage microwave, check the broccoli rice after 2.5 minutes.

Step 4: Allow to Stand

After microwaving, let it sit for a minute, then fluff it with a fork. Taste and adjust seasoning if necessary.

Tweaks

Add Spices I’ve kept the flavourings simple here, but you could add plenty of other spices such as cumin and ground coriander.
Spike With Flavour Spike the broccoli rice with even more flavour by adding toppings such as crumbled feta cheese, crispy fried onions or pea shoots.
Add a Dressing Add a dressing to the rice after microwaving it. Combine lemon juice, oil and salt then stir through the rice.

Substitutes

Mix With Cauliflower If you still want the goodness of cauliflower, then consider using a 50/50 mix of cauliflower and broccoli.
Replace the Oil Swap the plain olive oil out for something with a bit more flavour. Chilli-infused olive oil or sesame oil would both work well for adding more flavour to the broccoli rice.

Storage

In the Fridge To store leftover broccoli rice in the fridge, let it cool to room temperature, then place it in an airtight container for up to 4 days. Do not put warm broccoli rice in the fridge.

In the Freezer To store broccoli rice in the freezer, place it in a freezer-safe, airtight container or a zip-lock freezer bag. Flatten the bag for even freezing and efficient storage. It can be stored for up to 3 months. Thaw in the fridge before reheating.

Tips

Fluff with a Fork: As you would with rice, use a fork to gently fluff the broccoli up. This will prevent you from mashing the broccoli into a paste.

Steam Dry: Remove the broccoli rice from the microwave and then cover it with a few sheets of kitchen towel to absorb the excess moisture as it steams.