Welcome to the Roots Food Group blog! Today, we're excited to introduce a vibrant and healthy recipe perfect for adding a zesty touch to your meals: Cilantro-Lime Broccoli Rice. This delicious dish has a nutritional punch, making it a fantastic alternative to traditional rice dishes. Explore this delightful dish's history, benefits, and cultural significance.
A Brief History of "Riced" Vegetables
The concept of "ricing" vegetables, particularly cauliflower and broccoli, gained popularity as a low-carb alternative to grains like rice. Originating from the need to incorporate more vegetables into meals while reducing carbohydrate intake, this method has quickly become a favorite among health-conscious eaters worldwide.
Health Benefits
Broccoli is a powerhouse of vitamins, minerals, and fiber. Thanks to the compound sulforaphane, it is known for its cancer-preventing properties. This recipe is low in calories but high in nutrients, making it an excellent choice for anyone looking to boost their health. Lime and cilantro add flavor and provide significant amounts of vitamin C and antioxidants, which are great for skin and immune health.
Cultural Significance
The use of cilantro and lime in cooking is prevalent in Mexican and Southeast Asian cuisines, where these ingredients are cherished for their bold flavors and health benefits. Cilantro-lime broccoli Rice embodies this fusion, bringing a fresh and aromatic flair to the table that complements a variety of dishes, from tacos to curries.
The Recipe
Ingredients
- 1 small broccoli head (about 8 oz)
- Extra-virgin olive oil for brushing
- 2 scallions, diced
- 1 garlic clove, minced
- 2 Tbsp. chopped cilantro stems, plus 1⁄2 cup leaves reserved
- 1⁄4 tsp. sea salt, more to taste
- Freshly ground black pepper
- 1⁄4 tsp. cumin, more to taste
- 1 lime, zest and juice
- 1 cup cooked brown rice (optional)
Directions
Step 1: Remove any tough, woody parts from the broccoli stalk. If the outer skin of the stalk is very tough, you can peel it with a vegetable peeler. Chop the remaining stalk and the florets into 1-inch pieces.
Step 2: Place the broccoli in a food processor and pulse until it is broken up into tiny rice-sized pieces. This should yield about 2 cups of "riced" broccoli. Stop there and use your broccoli rice in any recipe for broccoli rice or cauliflower rice.
Step 3: Heat a nonstick skillet over medium-low heat and brush with olive oil. Add the riced broccoli, the scallions, garlic, cilantro stems, salt, and a few grinds of pepper. Cook and stir for 1 minute, until lightly warmed but still bright green. Remove the pan from the heat and stir in the cumin, lime zest, and a squeeze of lime juice. Stir in the brown rice, if using. Season to taste and serve.
Enjoy this Cilantro-Lime Broccoli Rice as a standalone side or base for various dishes. Its versatility and delightful flavors make it a must-try for anyone looking to enrich their diet with healthy, flavorful options. Whether you're a seasoned or casual chef, this recipe will impress!
Related searches
- Cauliflower rice recipes
- Low-carb vegetable dishes
- Storing and reheating broccoli rice
- Adding protein to vegetable dishes
- Herbs and spices for broccoli
