Broccoli is packed with nutrients, including vitamins A, C, K, trace minerals manganese and potassium, and sulphoraphane, a healthy component also responsible for the characteristic smell of broccoli. It, along with cauliflower are the main ingredients in this recipe, and pack a healthy punch.
These vegetables sauté very quickly, so it’s best to start cooking the brown rice first. Cook it up according to package directions, but sometimes going with 2 and a half cups of water for every cup of dry rice make the rice more tender. Still, it will take about 45 minutes of simmering (after being brought to a boil), so it’s the longest-cooking part of this recipe.
Steaming the broccoli and cauliflower (and all of the vegetables) in this recipe is another excellent option. It simply requires a steaming tray for a saucepan, but is also a fast process. It may even help keep more nutrients in your food.
· 2 cups of Broccoli florets – the “top of the tree” looking section of broccoli
· 1 cup Cauliflower
· 2 large carrots, julienned (sliced lengthwise)
· 1 medium onion, sliced
· 3 tablespoons extra-virgin olive oil – 2 for sautéing, 1 to mix with the rice for flavor when it’s done cooking.
· 1 cup of brown rice
Directions:
1. Heat 2 tablespoons of extra-virgin olive oil in a medium-size skillet or wok.
2. Add the onions and julienned carrots, sauté for about 5 minutes, or until onions just begin to become translucent.
3. Add broccoli and cauliflower. Just sauté these ingredients lightly –enough time as possible to just warm it through. Any longer than 5 minutes and nutrients and taste cook away.
4. Scoop cooked veggies over the brown rice.
5. Season with fresh ground pepper, cumin, and sea salt to taste. Enjoy!