HomeRECIPES Broccoli Fried Rice Recipe
28 January, 2025

Broccoli Fried Rice Recipe

Posted in : RECIPES on by : Garima Tags: , ,

AUTHOR: G GARIMA

Broccoli Fried Rice Recipe

Craving a healthy yet flavorful meal? Broccoli Fried Rice is the perfect answer! This dish combines the goodness of Broccoli with the comfort of Fried Rice, creating a meal that’s as nutritious as it is delicious.

Whether you’re trying to eat more veggies or spice up your rice game, this recipe has something for everyone.

What Is Broccoli Fried Rice?

Broccoli Fried Rice is a creative spin on traditional Fried Rice, using Broccoli as a star ingredient. Some recipes even substitute finely chopped broccoli for rice, making it a low-carb option. Inspired by Asian flavors, it’s a dish that’s healthy, quick to make, and incredibly satisfying.

Broccoli Fried Rice Recipe

This recipe combines fresh vegetables, flavorful sauces, and perfectly cooked rice to create a delicious, nutritious Broccoli Fried Rice. Here’s how to make it step by step.

Ingredients

  • Vegetables (weighed after cutting):
    • 1 cup (80 grams) Onions, diced
    • 65 grams Carrots, finely diced
    • 55 grams Green Capsicum, chopped
    • 65 grams Broccoli Florets
  • Seasonings:
    • 1 tsp Salt
    • 1 tsp Black Pepper
  • Rice and Sauces:
    • 200 grams boiled or cooked Rice (weighed after cooking and cooling)
    • 1 tsp Chili Sauce
    • 1 tsp Soy Sauce
  • Aromatics and Garnish:
    • 1 tsp Ginger, finely grated
    • Spring Onions, chopped (for garnish)
    • 2 tsp Sesame Oil

Instructions

  1. Prepare the Ingredients:
    • Dice or chop all the vegetables (Onions, Carrots, and Green Capsicum) as listed.
    • Wash and cut broccoli into small florets or pulse in a food processor to create broccoli rice.
    • Boil the rice and let it cool completely before stir-frying. Spread it out to prevent clumping.
    • Day-old rice works best as it’s less sticky.
  2. Heat the Pan:
    • Heat a large wok or skillet over medium-high heat.
    • Add 2 tsp of oil (preferably sesame oil for added flavor).
  3. Cook the Aromatics:
    • Add grated ginger to the pan and sauté for 30 seconds until fragrant.
  4. Sauté the Vegetables:
    • Add onions and sauté for a minute.
    • After onions, add carrots and green capsicum. Cook on high flame for 30 seconds.
    • Now add broccoli florets to the pan.
    • Stir-fry broccoli for 3 to 4 minutes, keeping all the vegetables slightly crunchy.
  5. Season the Vegetables:
    • Sprinkle 1 tsp salt and 1 tsp black pepper over the sautéed vegetables.
    • Mix well to evenly distribute the seasoning.
  6. Mix in the Sauces:
    • Pour in the chili sauce and soy sauce, stirring well to coat the vegetables evenly.
  7. Add the Cooked Rice:
    • Add the cooled, cooked rice to the pan.
    • Mix everything thoroughly, ensuring the rice is evenly coated with the sauces and mixed with the vegetables.
  8. Final Touches:
    • Adjust seasoning if needed. Stir-fry for an additional 2 to 3 minutes to heat through.
  9. Garnish and Serve:
    • Sprinkle chopped spring onions over the fried rice for a fresh, vibrant garnish. Serve hot and enjoy!

This Broccoli Fried Rice is quick, easy, and bursting with flavors and textures. Perfect for a light lunch or dinner!

Tips for the Perfect Broccoli Fried Rice

  • Use cold, leftover rice for the best texture.
  • Cook broccoli just enough to keep it slightly crunchy.
  • Adjust seasonings to suit your taste.

Common Mistakes to Avoid

  • Overcooking broccoli can make it mushy.
  • Using freshly cooked rice may result in a sticky texture.
  • Overloading the wok can prevent even cooking.

Boiling Rice: A Comprehensive Guide to Perfectly Boiled Rice

Serving Suggestions

Side Dishes That Pair Well
  • Steamed dumplings
  • Hot and sour soup
Beverage Pairings
  • Green tea for a light accompaniment
  • Lemon-infused water to cleanse the palate

Health Benefits of Broccoli Fried Rice

Nutritional Value of Broccoli

Broccoli is a powerhouse of vitamins C and K, fiber, and antioxidants. Adding it to your diet supports immunity, bone health, and digestion.

Calorie Conscious and High Protein

This dish is perfect for those watching their calorie intake. Adding proteins like tofu enhances its nutritional profile.

A Great Option for Vegetarians and Vegans

Broccoli Fried Rice is versatile and can be tailored for different diets. Skip the eggs and opt for plant-based proteins to keep it vegan-friendly.

Variations of Broccoli Fried Rice

Keto-Friendly Version

Swap rice for cauliflower or broccoli rice for a low-carb alternative.

Adding Proteins Like Tofu

Cook the protein first and set it aside before stir-frying the veggies and rice.

Gluten-Free Option

Use tamari instead of soy sauce to keep the dish gluten-free.

FAQs

1. Is Broccoli Fried Rice suitable for meal prep?
Yes! It stores well in the fridge for up to 3 days and reheats beautifully.

2. Can I use frozen Broccoli?
Absolutely. Just thaw and drain it before using to avoid excess moisture.

3. What’s the best type of rice for Fried Rice?
Day-old Jasmine or Basmati Rice works best due to its firm texture.

4. How can I store leftover Broccoli Fried Rice?
Store it in an airtight container in the fridge for up to 3 days.

5. Are there low-carb substitutes for Rice in this dish?
Yes, you can use Cauliflower or Broccoli Rice for a keto-friendly version.