BROCCOLI, PEAS & CORN “RICE”

30 June 2020 By

With so many rice alternatives having become popular in recent years, I like to think ahead of what curries pairs well with my accompanying vegetable “rice”. Then I simply get to work to prepare the main meal as accompaniment.

While cauliflower rice is popular, I really like to pair it with meat proteins as the neutral flavour of the cauliflower marries rather well with the meatier texture of the meat proteins. With broccoli rice, I much prefer and enjoy seafood proteins as the accompaniment because I find the sweet flavour of the broccoli, peas and corn enriches the sweet texture of fish and prawns, and even squid and lobster tails.

Ingredients - Serves 3 to 4

  • 1 large head of broccoli, plus stalks
  • 1 tbsp ghee or coconut oil
  • 50 g (⅓ cup) frozen peas
  • 30 g fresh or frozen corn
  • ⅓ cup vegetable stock
  • Sea salt
  • Freshly ground black pepper
  • 1 tsp Dijon mustard cream

Method

  1. Make the broccoli, pea and corn “rice” by firstly removing the tough end of the broccoli stalk. Then roughly cut the florets and stem into chunks. Prepare the stalk using my tips below.
  2. Use a food processor with the S-curved blade and process the broccoli pieces until they resemble rice kernels..
  3. Melt the ghee or coconut oil in a large frying pan, add the processed broccoli, corn, peas, stock and mustard cream and stir to mix. Cover and steam over medium heat for 5 minutes, until tender and juicy.
  4. Check after 3 minutes to make sure that there is still enough liquid in the bottom of the frypan to stop the rice from burning. Season with salt and pepper.
  5. Serve with our Mustard Fish Curry.

MY TIPS:

Broccoli stalks and stems are edible, full of fibre and can be eaten, so do not throw them away. To prepare, just peel the tough outer layer with a paring knife then cut into smaller pieces. Add to the florets to process and make broccoli rice. It may take a few extra minutes cooking to become juicy and tender, but it is well worth the effort as they are packed with nutrition and have a most pleasant flavour.

There are also several ways to cook broccoli rice such as sautéing, stir frying, steaming and oven grilling or roasting. Whichever method you choose, simply cook broccoli rice until it’s bright green, retains some bite and isn’t mushy.

  • Sauté: Heat a large pan over medium heat, sauté the rice in 1 tablespoon warmed oil or butter with a lid until tender, about 3 minutes.
  • Stir-fry: Heat a wok and 1 tablespoon peanut or sesame oil over high heat. Add rice in a single layer, allow to cook until lightly browned for about 4-5 minutes. Season with salt and pepper.
  • Steam: Add broccoli to a medium-sized microwave-safe bowl. Mix with 1 tablespoon of ghee or butter and pinch of salt and cover tightly with plastic wrap. Microwave for 2 minutes, stir and cook another 2 minutes until tender.
  • Grilling: I first parboil the whole head of broccoli including stems in a pot of boiling water for 1-2 minute to give it a head start. Then I cool it thoroughly before breaking it apart using my hands and a small knife. After processing (Step 2) the broccoli and the stems into rice, I place the rice in a large bowl then toss together with either 2 teaspoons Turmeric Spice Magic or a soft marinade made using a tsp of one of my mellow pastes and a tablespoon of yoghurt or coconut cream. Then I place the marinated rice on a lined baking tray and grill on very high for 10 minutes until charred. This is a great method to use with salads, pasta and other grains.
  • Baking: Simply add broccoli rice to your other casserole ingredients, mix and bake.