Name: Thai broccoli rice
Prep time: 25 min
Cook time: 10 min
Total time: 35 min
Yield: serves 4 (or 6 as a side)
Cuisine: British
Ingredients: 100g salted peanuts; 1 head of broccoli cut into florets and the stem cut in half; 2 tbsp olive oil; 1 red onion finely diced; 1 garlic clove crushed; 1 tbsp grated ginger; 1 medium red chilli deseeded and finely diced; ½ small red cabbage shredded; 1 red pepper deseeded and sliced into strips; small pack coriander roughly chopped; zest and juice 1 lime; 2 tbsp tamari; ½ tbsp xylitol; 2 tbsp olive oil

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Thai broccoli rice

Thai broccoli rice

Georgina Fuggle

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serves 4 (or 6 as a side)

Easy

Prep: 25 mins

Cook: 10 mins

A star rating of 5 out of 5.15 ratingsRate

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Replacing rice with broccoli that's been blitzed to grains makes a colourful and healthy, quick-cook vegetarian keto meal

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Ingredients

Nutrition

Units:

MetricUS

100g salted peanuts
1 head of broccoli

cut into florets and the stem cut in half
2 tbsp olive oil
1 red onion

finely diced
1 garlic clove

crushed
1 tbsp grated ginger
1 medium red chilli

deseeded and finely diced
½ small red cabbage

shredded
1 red pepper

deseeded and sliced into strips
small pack coriander

roughly chopped

For the dressing

zest and juice 1 lime
2 tbsp tamari
½ tbsp xylitol
2 tbsp olive oil

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Nutrition: per serving

kcal380

low
fat26g
saturates4g
carbs10g
sugars1g
fibre11g
protein15g
salt1.4g

Method

step 1

Heat a frying pan over a medium heat and add the peanuts. Toast evenly, regularly shaking the pan, then remove and set aside. Put the broccoli in a food processor and pulse until it looks like green couscous grains. Empty into a large bowl and set aside.
step 2

Heat the oil in a large frying pan and fry the onion, garlic, ginger and chilli until soft and aromatic. Add the broccoli rice to the pan and mix through, making sure everything is well coated. Sauté for 3-4 mins until al dente. Transfer to a large bowl and add the red cabbage, red pepper, half the coriander and half the toasted peanuts. Mix to combine.
step 3

To make the dressing, whisk the lime zest and juice, tamari, sugar and oil together until combined. Toss the dressing through the broccoli rice and transfer to a serving bowl or individual bowls. To serve, garnish with the remaining coriander and peanuts.

Recipe from Good Food magazine, February 2016

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A star rating of 5 out of 5.15 ratings

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