Ricing vegetables is a great way to add more veggies to your diet or replace starchy grains like rice. Many different types of vegetables can be riced or grated into rice-like pieces to be used in dishes just like rice. Ricing vegetables allows you to sneak extra nutrients into meals while cutting back on carbs or calories. In this article, we will look at the most common and best vegetables that can be riced, how to rice veggies, and recipe ideas for using riced vegetables.
What Does It Mean to Rice Vegetables?
Ricing simply refers to grating vegetables into small, rice-sized pieces. It’s a technique that has become quite popular as low-carb or paleo diets have gained popularity. When vegetables are riced, they provide a similar look and texture to grains like rice or couscous but with fewer carbs and often more nutrients.
Riced vegetables can be used just like rice in soups, stir-fries, bowls, and casseroles. They add bulk and satisfaction to meals and soak up sauces or seasonings just like grains. Using riced vegetables allows you to cut back on starchy grains without sacrificing the texture you want.
Benefits of Ricing Vegetables
There are several potential benefits to ricing vegetables rather than using starchy grains like white or brown rice:
– More nutrients: Most vegetables contain far more vitamins, minerals, and antioxidants than grains. Ricing broccoli, carrots, cauliflower, or zucchini can significantly boost the nutrition in a meal.
– Fewer carbs/calories: While rice has about 45 grams of carbs per cooked cup, the same amount of riced cauliflower or broccoli has just 5-6 grams of carbs. This allows you to cut way back on starchy carbs and calories.
– More fiber: The fiber content is much higher in riced vegetables compared to grains. This is beneficial for digestion and heart health.
– Lower glycemic impact: The carb-heavy starches in rice can spike blood sugar levels. Veggies have less impact on blood sugar since they contain more fiber and nutrients.
– Versatility: Riced vegetables can be added to both savory dishes and even desserts for extra nutrition without affecting flavor.
– Gluten-free: Using riced veggies is a good way to make meals gluten-free since many grains contain gluten.
Best Vegetables to Rice
Almost any firm, hearty vegetable can be riced, but some work better than others. Here are some of the top vegetables to use for ricing:
Cauliflower
Cauliflower is by far the most popular vegetable used for ricing. Its mild flavor and grain-like texture when chopped make it an ideal rice substitute. Using riced cauliflower is an easy way to cut carbs in fried rice, pilafs, stir-fries, and more.
Broccoli
Broccoli can also be riced just like cauliflower. It has a vibrant green color and added nutrition from the phytochemicals it contains. Raw broccoli rice adds a crunchy texture while cooked broccoli rice has a softer, more rice-like feel.
Carrots
Carrots are packed with vitamin A and have a mildly sweet flavor. Their bright orange color also makes them fun for adding to rice dishes. Be sure to rice carrots finely to get a rice-like consistency.
Zucchini
Riced zucchini makes a hydrating, low-calorie base for grain bowls, stir-fries, and more. Its very mild flavor allows it to work in both savory and sweet dishes.
Sweet Potatoes
While higher in carbs than other options, sweet potatoes can be riced for a flavorful alternative. They contain tons of vitamin A and have more antioxidants than white potatoes.
Jicama
Jicama is a crunchy, juicy tuber vegetable with a very mild and slightly sweet flavor. Riced jicama adds great texture to dishes like sushi bowls, salads, slaws, and tacos.
Turnips/Rutabagas
Turnips and rutabagas are sturdy root vegetables that rice up well in place of starchy potatoes. They have an earthy, mildly sweet flavor.
Beets
Beets add a pop of color and nutrition to any dish. Their earthy richness complements leafy greens, citrus, and nuts.
Radishes
Radishes have a peppery bite that adds flavor complexity. Their nutrition power makes up for their small size.
Celery Root
Celery root, or celeriac, has a texture similar to potatoes when riced. It adds freshness to salads, slaws, and side dishes.
Kohlrabi
This odd-looking vegetable in the cabbage family has a flavor somewhere between cabbage and broccoli when riced up.
Parsnips
Parsnips are like carrots with an earthier, nuttier flavor. Their starchiness means they mimic the texture of rice quite well.
How to Rice Vegetables
It only takes a few minutes to rice fresh vegetables with just a knife and a box grater or a food processor:
– Wash and peel vegetables as needed, then cut into quarters or large chunks to fit through grater.
– Shred using largest holes of a box grater or grating blade in food processor.
– Alternatively, pulse chunks in a food processor until broken down into rice-sized pieces. Don’t overprocess into mush.
– For a finer texture, pass riced veggies through a sieve or cheesecloth.
– Spread riced veggies on a baking sheet to dry out excess moisture if needed.
– Use immediately or store riced vegetables in an airtight container for 3-5 days.
Riced Vegetable Recipes
Riced vegetables can be swapped in for rice in almost any dish. Here are some tasty ways to use them:
Fried “Rice”
Sauté riced vegetables like carrots, broccoli, or cauliflower in sesame oil. Add soy sauce, eggs, peas, and diced meat or tofu for quick fried “rice.”
Veggie Bowl
Build a bowl with riced sweet potato or cauliflower as the base and top with sauteed veggies, avocado, nut butter, and egg for a balanced meal.
Veggie Sushi Rolls
Make sushi rolls using riced jicama, carrots, or beets wrapped with nori, raw fish, or cooked meat and veggies.
Taco “Rice” Bowls
Pile riced raw jicama, zucchini, or celery root with taco fixings like seasoned meat, beans, salsa, avocado, and cheese for a Mexican-inspired meal.
Stuffed Peppers or Tomatoes
Mix riced cauliflower or broccoli with cheese, meat, and seasonings and stuff into peppers or tomatoes for a flavorful, low-carb dish.
Veggie Pilaf
Sauté onion and spices, then add riced cauliflower and veggie stock. Finish by stirring in parsley or herbs for a pilaf-style side.
Breakfast Porridge
For a savory breakfast, cook riced cauliflower in broth and top with a fried egg and seasonings.
Low-Carb Pizza Crust
Pulse riced cauliflower in the food processor then press into a pizza pan and bake for a veggie-packed crust.
Vegetable Biryani
Sauté riced cauliflower with Indian spices like turmeric and garam masala. Add peas, carrots, and onions for a low-carb take on vegetable biryani.
Loaded Baked Potato
For the look of a baked potato without the carbs, load riced broccoli or cauliflower with butter, cheese, bacon, and scallions.
Burrito Bowls
As the base of a burrito bowl, riced sweet potato or jicama stands in perfectly for rice or grains. Top with beans, salsa, cheese, lettuce, and more.
Nutrition of Riced Vegetables vs. Rice
To visualize the differences in nutrition between riced vegetables and rice, here is a comparison:
Food | Calories | Carbs | Fiber | Protein |
---|---|---|---|---|
1 cup cooked cauliflower rice | 27 | 5g | 2g | 2g |
1 cup cooked broccoli rice | 55 | 6g | 2g | 4g |
1 cup cooked carrot rice | 45 | 10g | 3g | 1g |
1 cup cooked white rice | 205 | 45g | 0.6g | 4g |
1 cup cooked brown rice | 216 | 44g | 3.5g | 5g |
As shown, riced vegetables provide just a fraction of the calories and carbs compared to rice, along with way more fiber and nutrients. Replacing even one or two servings of rice per week with riced veggies can make a big difference in your overall nutrition.
Tips for Using Riced Vegetables
Here are some handy tips for getting the best results when making recipes with riced vegetables:
– Squeeze out excess moisture from riced veggies using a cheesecloth or clean kitchen towel to prevent dishes from getting watery.
– For firmer “rice,” sauté raw riced vegetables in oil for 2-3 minutes before adding other ingredients.
– Season and stir riced vegetables just as you would grains to distribute flavors evenly.
– Add broth or sauce to riced veggies while cooking to keep them from drying out.
– For fried rice, allow riced veggies to cool completely before stir-frying for optimal texture.
– Mix in a portion of regular rice or grains if transitioning from all rice to help adjust to the new texture.
– Store riced vegetables tightly sealed and use within 3-5 days for the best freshness and texture.
Conclusion
Ricing vegetables opens up so many possibilities for increasing your intake of healthy fiber, vitamins, minerals, and antioxidants from veggies. Cauliflower may be the most popular for ricing, but nearly any firm, low-moisture vegetable can stand in for rice with delicious results.
Riced vegetables make it easy to replace heavy grains with lighter, brighter, more nourishing alternatives. Work them into your diet by swapping them for rice in your go-to stir fries, bowls, soups, and other dishes. With a little creativity, you can use riced veggies as the base for just about any recipe!