Low Carb Broccoli Stir Fry (With Broccoli Rice!)
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Tender broccoli stands in for rice in this Low Carb Broccoli Stir Fry recipe. Loaded with veggie goodness, this broccoli fried rice is made with tofu, so it’s perfect to serve as a meal on its own or as a side dish along with your other favorite Asian recipes. Low Carb, Grain Free, and Easy Vegetarian Meal.
Cauliflower rice has had its few minutes of fame, and now it’s time for broccoli to shine. You’ll be pleasantly surprised how easily you can substitute cooked rice with broccoli and make a stir fry that will be the envy of Asian food lovers.
Why You’ll Love This Broccoli Stir Fry
- Healthy. Chock full of fresh veggies and tofu this delicious recipe is a healthy meal option and is an excellent source of fiber.
- Easy. With just a few simple steps, you can chowing down on this easy meal of broccoli and fried rice.
- Quick. This is one of those quick recipes, perfect for busy days. The whole dish comes together within 30 minutes!
- Low carb. Substituting rice, whether it be white rice, Jasmine rice, or brown rice for broccoli, is a great way to make a low-carb dish.
Ingredients
The full recipe and ingredients are in the recipe card below this post.
- Broccoli rice. Use this recipe to make riced broccoli. Broccoli is a great alternative to cauliflower for making rice when looking for a low-carb recipe.
- Carrot. Use a carrot, diced into small cubes.
- Garlic and ginger. Essential aromatics that enhance the flavor of the stir-fry sauce! Fresh minced garlic is best but jarred will also work.
- Edamame. Fresh or frozen edamame both work in this recipe to add some protein and color.
- Tofu. I prefer firm tofu, but any kind will work, except for silken or soft tofu.
- Soy sauce. Use regular soy sauce or low sodium soy sauce, or if you prefer gluten-free, use tamari.
- Sesame oil. Sesame oil adds a nice Asian flavor, but if you’ve run out, olive oil or vegetable oil will also work.
- Onion. Use a white onion, finely diced.
- Green beans. Fresh or frozen green beans both work, just trim off the ends.
How To Make Broccoli Stir Fry
- Warm 1 1/2 tablespoons of sesame oil over medium-high heat in a medium non-stick pan or large skillet.
- Crumble the tofu into the skillet and sauté on medium heat until it’s lightly browned and cooked through.
- Add the remaining sesame oil, carrots, and onions to the pan. Sauté for 3-5 minutes, then add the garlic. Continue to sauté for another 30 seconds.
- Stir in the green beans and edamame, broccoli rice. Add soy sauce and mix everything to combine.
- Allow all the ingredients to heat through, and then serve with a drizzle of lime juice and extra soy sauce if needed.
Recommended Equipment
- Nonstick skillet or quality cast iron pan
- Measuring cups and spoons
- Airtight food containers
Tips
- Use the whole broccoli to make the rice, the broccoli florets, and the broccoli stems.
- Garnish with a whole bunch of scallions, also known as green or spring onions.
- To make this broccoli rice recipe soy-free, use coconut aminos.
- Up the spice level by sprinkling with red pepper flakes or a chili sauce drizzle.
- If you don’t have fresh broccoli, hand frozen broccoli is a good option.
- Sprinkle this delicious broccoli rice with toasted sesame seeds for even more flavor.
Is Broccoli Rice Better Than Cauliflower Rice?
Broccoli rice and cauliflower rice are both great low-carb, veggie alternatives to regular rice. Broccoli rice has more fiber and vitamin C, while cauliflower rice is lower in calories and can be a bit milder in taste. Which one is better depends on your taste and nutritional needs. Both are healthy and delicious!
Variations
- Protein Swap: Replace tofu with tempeh, seitan, or even chickpeas for a different source of plant-based protein.
- Veggie Mix: Add bell peppers, mushrooms, or snap peas for extra crunch and flavor.
- Spice It Up: Stir in chili flakes or sriracha for a spicy kick, or use a ginger-garlic sauce for extra zest.
- Noodle Base: Serve the stir fry over zucchini noodles, cauliflower rice, or even low-carb shirataki noodles for variety.
- Nutty Twist: Toss in a handful of cashews or peanuts for added texture and richness.
Freezing And Storing Instructions
- To Store. Store leftover broccoli rice in an airtight container in the fridge for up to 3 days. Leftovers taste great the next day and are perfect to send to school in the kids’ lunch boxes.
- To Freeze. Freeze leftovers for up to 3 months.
- To Reheat. Defrost in the fridge overnight and reheat over the stove or microwave.
- Make ahead. To prepare this recipe, chop the broccoli and mix the sauce beforehand, then store them separately in the fridge. This way, when you’re ready to cook, your weeknight dinner will be quick and meal prep a breeze.
More Vegan Recipes
Common Recipe Questions
Yes, you can make broccoli rice, just like cauliflower rice, just with broccoli instead.
Yes, broccoli is good for you and if you make broccoli rice it is also good for you. Broccoli rice is a good grain-free and gluten-free alternative to white or brown rice.
Broccoli rice is made up of broccoli that’s been processed into tiny pieces the size of rice.
The secret to stir-frying vegetables is to cook them fast on high heat while stirring all the time. This keeps them crisp and colorful. Make sure to cut the veggies the same size so they cook evenly. Add harder veggies like carrots first and softer ones like spinach last.
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Low Carb Broccoli Fried Rice
Ingredients
- 2 cups Broccoli rice recipe
- 1 cup carrot, diced into small cubes
- 2 teaspoons minced garlic
- 1 cup edamame, fresh or frozen
- 7-8 ounce tofu, I prefer firm tofu but any type will work
- 3 tablespoons soy sauce, regular or light
- 2 ½ tablespoons sesame oil, divided
- ¾ cup onion, finely diced
- 1 cup green beans, fresh or frozen
- 1/4 teaspoon grated ginger, optional
Instructions
- In a frying pan, warm 1 1/2 tablespoons of sesame oil over medium-high heat. Crumble the tofu into skillet and sauté until it's lightly browned and cooked through.2 ½ tablespoons sesame oil, 7-8 ounce tofu
- Add the remaining sesame oil to the pan, along with the carrots and onions. Sauté for 3-5 minutes, then add the garlic and ginger. Continue to sauté for another 30 seconds.
- Stir in the green beans and edamame. Add soy sauce and mix everything together to combine.3 tablespoons soy sauce, 1 cup green beans, 1 cup edamame
- Allow all the ingredients to heat through, and then serve with a drizzle of lime juice and extra soy sauce if needed.2 cups Broccoli rice recipe
Notes
- To store. Store leftover broccoli rice in an airtight container in the fridge for up to 3 days. Leftovers taste great the next day and are perfect to send to school in the kids’ lunch boxes.
- To freeze: Freeze leftovers for up to 3 months.
- To reheat: Defrost in the fridge overnight and reheat over the stove or in the microwave.
