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Broccoli in Hoisini Sauce with Parsnip “Rice”
The broccoli in hoisini sauce is absolutely amazing partnered with the parsnip rice.
Nutrition (For one serving)
Calories: 704kcalCarbohydrates: 49gProtein: 17gFat: 55gSaturated Fat: 7gSodium: 923mgPotassium: 1417mgFiber: 14gSugar: 13gVitamin A: 1704IUVitamin C: 242mgCalcium: 198mgIron: 5mg
- 5 cups broccoli florets small
- 3 tbsp olive oil
- 1/4 cup tahini
- 1 tsp lemon juice
- 1 tsp yacon syrup agave
- 1 tsp apple cider vinegar
- 3 tsp tamari
- 1/2 clove garlic
- 1/2 chili small, de-seeded
- 1/5 inch ginger or 1/2 cm cube cut, fresh
- 1 1/2 cups parsnips peeled
- 1 1/2 tbsp pine nuts
- 1 tbsp macadamia nuts
- 1 tbsp light miso
- 1 tbsp sesame oil cold-pressed
- 3 spring onions finely chopped
- Mix all ingredients together a in large bowl and massage with your hands until the broccoli becomes softer. Then leave to stand for 10 minutes.
- Transfer the broccoli to a nonstick dehydrator tray and dehydrate for 4 hours at 105 degrees F. You may find it useful (but not essential) to turn the tray around halfway through. as the broccoli closest to the fan will dry quicker.
- Blend all ingredients in a high-speed blender.
- Grind all ingredients, except the spring onions, in a food processor until fluffy and rice-like.
- Transfer to a bowl and stir in the chopped spring onions.
When you are ready to serve, mix the dehydrated broccoli with the Hoisini sauce. Serve alongside the parsnip rice.
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83 thoughts on “Broccoli in Hoisini Sauce with Parsnip “Rice””
Yum! That sounds amazing. I love broccoli and love the sauce with rice goodness paired with a good healthy serving of veggies. So good!
I made this dish along with your Chopped Asian Salad in the corporate executive cafe where I run a Superfoods lunch program. It is super delicious! Thank you so very much for sharing your wonderful and tasty raw recipes!
Thanks, Julia 🙂 So glad to know it’s getting some exposure in that way!
I am so thankful that people like you give others inspiration to be healthy by your beautiful creative and delicious recipes! The parsnip rice is lovely!
Aww, thanks, Fiona 🙂
I made this today for me and my son. We both loved it. I am already a huge fan of cauliflower ‘rice’ but this parsnip version is much tastier. Remarkably clever.
Hi, I’m just starting to try to incorporate more raw food onto our diet, I’d luv to try a lot of these recipies but don’t have a dehydrator, is there something else I can do or no? Thankyou
If you have a fan oven I have heard of some people leaving it with the door open on a low temp.
It won’t be quite as raw, but you may be able to make it work whilst you see if a dehydrator is something you want to invest in.
I made this over the weekend. It is excellent!
This is a fabulous (simple and delicious!) dish. We’ve been eating it for at least a year this way. Would love to have some other simple broccoli recipes if you have some as this is the only good tasting recipe I have for broccoli…I really appreciate you. Your dishes are consistently delicious…not so for many other Raw Food cooks out there. Carlee
russ what’s your favorite recipe to make?
Hi Oli, I always love making raw nut cheeses.
This looks great Russell. Can’t wait to try it. Thanks for all your recipes.
Looks very very scrumptious!!!
This sauce is utterly DIVINE. Had this recipe last night.. and was craving the sauce again today so whipped up another batch to serve with raw nut meat (walnuts, hazlenuts, pine nuts, shittake mushrooms, garlic, nama shoyu, cumin – yummy!) on lovely crispy lettuce leaves. So so good…
And on a separate note, Russel you are a Glorious human being. I have dabbled with raw food before, for the same reasons as you in fact – but went into it with little preparation or research and it sadly passed as a *fad* (according to my parents!!)
Now, a little older and wiser I’ve re-discovered the joy of eating a predominately raw fresh diet… and have thankfully discovered the likes of wonderful people like you who are inspiring and motivating me to embrace this lifestyle choice whole-heartedly.
I am not yet fully raw (raw breakfast & lunch with maybe 3 out of 7 raw evening meals a week) but the beautifully ironic thing is, the more raw food I consume the less cooked food I desire! My tastebuds are just beginning to react to cooked food in a different way (I guess I’m ‘listening’ to my body’s needs a bit more now!)
Anyway, sorry to ramble – buzzy energy today after scrumptious banana, strawberry, cacao & goji smoothie thismorning! To End – You Rock!! Thank You.
Hi Amber, welcome back to feeling good! 🙂 Keep on rocking it!
This dish was awesome! Thank you! I just adjusted it by taking out all of the nuts and tahini and replacing the oils with Udo’s Choice Oil. It was incredible!
Great! I’m glad you enjoyed it 🙂
Hello. I had this dish for dinner today. Very, very good! Thank you
Kind regards, alisa
Thanks, Alisa – glad you liked it.
yes this recipe looks very good can’t weight to try it
Haha, was that an intentional pun? I’m thinking it may have been due to your previous comment.
Hi your recipes all look very appetizing , but they all seem to have lots of nuts and that gives cause for to much fat on they body don’t you think? that could clog your arteries anyway to much fat is bad is there a way to thicken and make creamy without nuts?
Too much fat is certainly not a good thing. What too much is, comes down to you to decide – it’s different for each person and I’m assuming most people won’t be eating pistachio florentine sandwiches at every meal 🙂
Okay – so I didn’t have brocolli, but I had purple cauliflower and asparagus – WOW IS THIS A GREAT RECIPE! I didn’t do the parsnip rice either because I didn’t have any on hand. Thank you so much for being blessed with such creativity and inspiration!
Hi Tresa, that sounds like a great substitution, I can imagine that would have looked amazing!
does hoisin sauce contain msg?
Regular hoisin sauce almost certainly does, yes. That’s why I’ve given you this recipe – so we don’t have to worry about those nasties 🙂
It was great last night! I changed the parsnip rice to parsnips, miso, garlic, ginger, pumpkin seeds and peanut oil since that is what I had on-hand. It was DELISH. Then I topped it with marinated mixed veggies; mushrooms, squash, broccoli, and celery. I did not have tahini so I blended soaked sunflower seeds, almost the same but a slightly thicker sauce.
Like all of the recipes on this site, simply fantastic!
Thanks so much! I love hearing about people using my recipes and really appreciate you taking the time to comment.
love love love this recipe! It’s quick to make (I don’t have a dehydrator, so I just place the brocoli in a bowl when I wake up with a bit of salt and by lunch time it has soften a little bit), not too expensive, really filling and is very very good. Thank you!
Thanks, Julie – I’m glad you didn’t let the no dehydrator situation stop you 🙂
I am excited to try this recipe. I bought a huge parsnip (I like that they are not as sweet as small ones) and just read that raw parsnips are actually toxic and should never be eaten raw. I am doing the recipe anyways because there are so many other toxic crap in everything (I can’t even go to the farmers market bc it isn’t organic!). So I will give it a try for now.
I’ve never heard about toxic parsnips before – but I think there has to be a point where we’re not scared of vegetables because somewhere, someone wrote that they’re not good for us.
I didn’t like rucola salad but I have preparated it with housini sauce and now I eat it with relish.
A question: after using coconut oil or cacao butter, shall I put them in the fridge or just in a cupboard?
thanks Silvy XX
In the cupboard is fine for those items.
Surprisingly filling. 🙂 Added a red and green bell pepper and some asparagus and doubled the recipe because I knew it would be a hit. When making the Hoisini sauce I added 4 T tamari instead because I thought the doubled 6 would be to much, and since I didn’t have the Mac or pine nuts for the “rice” I used about a T of nutritional yeast. Turned out really yummy and have a servings worth of left overs for lunch tomorrow, now me and the man get to fight over it!
Oh and I also wanted to say this I made this some time back and it is the only way I’ve had broccoli that it didn’t hurt my stomach later. I will have to use the method again.
The rice recipe worked wonderfully for raw sushi. I made avocado-cilantro-green onion-seeded jalapeno rolls copying my favorite roll at a japanese restaurant. I also made cucumber watercress rolls inspired by the sandwiches in an “english” tea time book I have.
I strongly dislike parsnip and turnips. They are pretty much the only veges I cant stand.
Would the best substitute be cauliflower?
Yes, cauliflower would work great.
I made the parsnip rice and instead of broccoli, I used bell peppers cut in strips. I used the rice and bell peps to make sushi hand rolls. I added in a bit of the sauce to make the rice a little wetter like sushi rice. I added an avocado in the roll as well. I used the sauce to also dip my roll in. It was amazing! Next time I’ll add carrots, but I was starving after all the work I just wanted to eat… It smelled delicious the whole time prepping. Thanks sooo much for the wonderful free recipes you share!
i made this today- it is another hit!! Russell you are awesome. and it was easy:)
Hello! I’d really like to try making the parsnip rice. However, onions give me horrible stomach aches. Is there a good substitute for these? 🙂
Juts leave them out 🙂
Hola Russell !!!! i tried your parsnip rice substituted the parsnip with DAIKON SUPERB!!
ALSO FOR THE CHEESECAKE I JUICE THE PUMPKIN AND SUB IT FOR THE PROMEGRANATE JUICE THANK YOU FOR YOUR RECIPES IT IS GOOD TO EXPERIMENT AND BE CREATIVE JUST FROM LISTENING TO YOU AND WATCHING YOUR DEMOS YOU ARE A WIZARD ALRIGHT…WILL KEEP INTOUCH WITH YOU
PEACE AND LIGHT TO YOU… WONDERFUL
CHEF…. I AM SUNSHINE
I’m making this now, I’m so excited to try it! Thank You so Much Russell, you are amazing!
In my research into raw food, I’ve come across dozens and dozens of sites.
Yours is one of my favourites!
Oh my goodness…even my KIDS like this recipe!
I’ve served it at dinners and have had the pleasure of seeing my guests grunt in surprise (their mouths were full) when I told them it was raw. I had doubled the recipe and it was gone in minutes. Thanks so very much, Russell. Love your stuff.
Haha, love it!
I didn’t have any broccoli – tasted fantastic with 20 mushroom , 2 green peppers and 1 red pepper as well.instead.
Hi, I'm really new to raw food and would like to know if you have any suggestions as to what replacements I could use for nama shoyu, tamari and miso as we have soy allergies in the family. Really looking forward to trying all these great recipes!
You could use a non-soy miso like barley miso or brown rice miso in place of all of those.
Hi Russell and Cheryl P,
Might be worth checking out carefully first as some (if not all?) still have a soy base.
You can use coconut aminos, http://www.coconutsecret.com/aminos2.html instead of nama shoyu or tamari or maybe even mix it with the miso Russell suggested for a more complex flavor?
I made this last night, it was magnificent. I found the broccoli a little too lemony alone but after putting the sauce on it, it was great. I also added mushrooms and red peppers to the broccoli mixture. Wish I would have made twice as much!
Oh my gosh…dinner tonight!! Off to the farmers market I go!
Michelle has convinced me to look into the home study course 🙂 Russell, I just have to say…your recipes, your website, and blog are by far the most impressive and inspirational I've come across in the raw food industry. Beautiful presentation and you make it seem really simple!
That looks soo good! Seems to be quite a lot of work though.
I just made/scarfed this down! I did jicama rice instead of parsnip rice because that's what I had, and I loved the light miso in it. Also, the sauce was fantastic.
Just wanted to say thank you for the recipe.
I tried this recipe – though with a couple improvisations. I substituted mushrooms and carrots for the nuts, used a little darker miso and did not follow the extra step of putting the broccoli in the oven. I was surprised and most pleased with the outcome and ease of preparing this dish. I still plan to prepare the “proper parsnips rice” as it looks like a healthy and tasty staple. Thank you for showing us all how to make RAW so very delicious.
I WOULD LOVE TO HAVE THE DVD COLLECTION OF YOUR CLASSES BUT AT THIS TIME I AM NOT ABLE TO AFFORD THEM. YOU ARE THE MOST AMAZING RAW FOODS CHEF I HAVE FOUND. PRESENTATION AND QUALITY ARE THE BEST. I AM NEW TO THE RAW FOODS DIET AND TRYING TO GO 100% . THANK YOU
If there is anyone out there who would like to learn to make raw food….You have to get the Home Study Kit. OMG….I’m actually able to make my own recipes from scratch. In the past It was always such a daunting task to constantly read other peoples recipes just to make myself a raw meal. After reading the Home Study Guide and watching all the DVD’s at least twice each already…I feel like I’m ready to open my own raw food business. 🙂
The context is simplified in such a fool proof way that, if you don’t get it…”Maybe you should stay out of the kitchen.” He makes it look so easy and guess what…”It actually is.” Fortunate for me, I already had all of the necessary kitchen appliances. The only thing that I lacked was the Vitamix which I just purchased 2 weeks ago. Thanks Russell for making this Home Study Available to people like me who enjoy making and eating raw food but always struggled coming up with my own recipes. You gave me the “know how” and the science to making my own recipes taste great.
I know that I just said a mouthful but I can assure you, I am not affiliated with Russell or his staff…lol… Stop drooling and fantasizing of having a personal chef to make you these tantalizing recipes. The formula is in the book and dvd’s. If you have a blender and food processor, I would say that’s enough to get started. I’ve heard of people using their oven as a dehydrator. I personally have never tried it but I’m sure it works if the temperature is low enough. I’m done with purchasing raw uncook books. I can now make my own recipes from scratch. This book is highly informative and I recommend it to anyone who plans on staying on the raw food diet longer than 1 year. It is so worth the investment. I urge you to just charge the darn Home Study Guide so that you can be on your way to expanding your raw food intake/menu and enjoying tasty meals 🙂
ok, ok. I’m a big fan after the home study course…That’s obvious, right? But I’m reading the comments on the website and there are only a small percentage of you who are actually making the recipes. Most of you are dreaming of having Russell move in to your home so that he can be your personal chef…..trust me…you need to invest in the course. You will not be disappointed.
Wow. Thanks, Michelle.
Ditto to everything you just said, Michelle! I, too, am LOVING the home study/DVD/Manual program I just purchased from Russell. (Russell … it is everything Michelle just described … and more. It is down-right inspiring. It's really given me hope that I can easily make all sorts of my own “inventions” … and is laid out so simply and logically. Thanks!) Naomi in NY
I made the broccoli recipe last night. The sauce is delicious but the broccoli is a bit crunchy… Maybe I should have left it a little longer on the dehydrator…
From Russell: Or you can use a little more salt/tamari
Or you can use a little more salt/tamari
This would be a great dinner party recipe to entice / introduce sceptical people to living foods(Love it:)!
Thank-you for sharing it with us, Russell:)
I enjoyed my dinner so much last night it was perfect. Excellent recipe. Thank you!
Had to make two batches of the sauce as the rest of the family devoured it as a dip for their carrot sticks.
Yum Yum Yum 🙂
The sauce is great as a dip!
I just started eating Raw, again, and I was inspired by your recipe but made something different because I was hungry and didn’t have time or interest in dehydrating.
So I looked and put together Arrugula (rocket) grated carrots, broccolli raab, sprouted almonds, with a modification of your dressing, so it was great and thanks for the inspiration.
Oh yummy, as are all of your recipes. Wish I could be at 105 Degrees to learn how to make some of them in person with you. Happy early birthday!
Thank you so much for this recipe. As a matter of fact, thank you so much for taking the time to share these recipes. Seriously! I’m going to order your cookbooks. I love your presentation style – your passion for raw is so obvious.
Thanks so much..
Oh yeah, quick question – is that parsnip ANYTHING at all like jicama? If it is, I’ll definitely need a replacement – LOL
From Russell: Jicama will definitely work in this recipe too.
I made the rice using a little tahini instead of miso, and hazelnuts instead of the pine nuts. Absolutely delicious! I’dd been a bit resistant to raw ‘recipes’ until now but this has changed my mind completely – yum!
I just made this, its delicious!
This dish is what makes going raw easy.
also,Nao, I made “rice” with a mixture of carrot, cauliflower and broccoli.
The recipe looks delicious!
I’ll definitely try this on the weekend.
One thing is, I live in Japan, and parsnip is not available here.
Do you have any option for “rice”?
From Russell: Do you have cauliflower or jicama? You can use either of those, but if you use jicama you’ll need to squeeze the excess liquid out of it after processing it.