Who’s in the mood for an easy, delicious, and nutritious meal? Try this soy-glazed ground beef bowl with cauliflower rice and broccoli. Here’s why you’ll love this recipe:
- It’s super filling, thanks to it being veggie-rich and having a high protein/fiber content.
- This meal is nutrient packed. Just a few highlights: you’ll get more than a day’s worth of Vitamin C, plus it’s an excellent source of iron (essential for athletes), potassium (over 1000 mg – more than double a banana), and folate (which is excellent for any mamas-to-be out there).
- There are only 8 very simple ingredients. These are things that you likely have at home or can find easily at the grocery store.
- And from start to finish, you’ll have this beef bowl on the table in less than 30 minutes.
Note: This post was originally published in 2017 and has been updated in 2022.
Here’s a quick overview of what you’ll need to make this dish, with some selected ingredient notes:
- Ground beef – Look for leaner varieties of ground beef which can be a healthy addition to your diet. I usually use 90/10, and while it’s not quite at the cut-off point for being defined as “lean”, it has less fat than the commonly purchased 80/20 variety. It’s a great source of protein and iron, two nutrients that are particularly important (especially for my runner and triathlete readers).
- Cauliflower rice – I’ve made my own homemade cauliflower rice for this recipe, which is very simple if you have a food processor. If you don’t have that though, or you want to cut the prep time, just buy frozen bags of cauliflower rice.
- Broccoli – A bag of frozen broccoli doubles down on the veggie content of this meal and is easy to always keep on hand.
- Soy sauce, brown sugar, garlic, and cornstarch – These are used to make the sauce mixture. You can skip the cornstarch if you don’t have it on hand; it just helps the sauce thicken up a bit but can be left out.
You’ll find the full step-by-step instructions in the recipe card below, but here’s a few helpful tips.
Making cauliflower rice: You’ll start by just trimming the head of cauliflower. Remove the outer leaves and the big stalks, and trim down to just the florets. A medium head of cauliflower should yield around 5-6 cups of florets, but there’s no need to be super particular. The recipe works fine with a bit more or a bit less.
Toss those florets in a food processor, then press pulse a few times until the consistency looks rice-ish. Voila! That’s cauliflower rice for ya.
Adding regular rice: This is a very light meal. If you want to add more calories and carbohydrates to this meal (important for athletes), feel free to add 2 cups of cooked rice to this dish. Just mix it up with everything else!
Here are some common questions that may come up as you prepare this recipe:
Store leftovers in the refrigerator for up to 4 days. Reheat in the microwave.
If you have extra homemade cauliflower rice, freeze the uncooked extra in a food storage container or zip top bag. You can cook in a skillet directly from frozen in the future; try to break up the bag a bit before adding to the skillet.
Ground beef that is 93% lean (93/7) or leaner meets the government’s guidelines to be called “lean.” However, varieties like 90/10 ground beef are still leaner than 85/15, which is leaner than 80/20, which is leaner than 73/27.
More Cauliflower Rice Meals
Looking for more veggie-rich dinners that feature cauliflower rice? Try one of these tasty recipes:
- Veggie cauliflower fried rice
- Salsa chicken and cauliflower rice skillet meal
- Chicken and cauliflower rice bowls with mango and avocado
- Turmeric cauliflower rice bowls with sweet potato and chickpeas
- Mushroom cauliflower rice
As always, give it a try and let me know what you think! Recipe ratings or comments are always welcome.
Soy Glazed Ground Beef Bowl with Cauliflower Rice and Broccoli
- 1 medium head cauliflower (about 5-6 cups florets)*
- ¼ cup reduced sodium soy sauce
- 3 tbsp brown sugar
- 3 cloves minced garlic
- 1 tsp cornstarch
- 1 frozen steam bag of broccoli (12-14 ounce size)
- 1 pound 90/10 ground beef (or whatever beef you have on hand)
- 3 green onions, thinly sliced
- Trim the head of cauliflower to just florets, removing large stalks and outer leaves. A medium head of cauliflower should give you about 5-6 cups of trimmed cauliflower. (Keep in mind a little more or a little less won’t hurt this recipe, so don’t worry about being super precise.)
- Place cauliflower florets in a food processor. Press the pulse button just a few times until the cauliflower roughly resembles the appearance of rice (it doesn’t take long). Set aside.
- In a small bowl, combine the soy sauce, brown sugar, garlic, and cornstarch. Set aside for now.
- Place frozen broccoli in the microwave and cook according to package directions.
- Meanwhile, heat a large skillet or wok over medium high heat. If skillet tends to stick, give a quick shot of cooking spray. Add ground beef and cook for 7-8 minutes, or until beef is browned, breaking into crumbles with a wooden spatula as it cooks.
- When beef is browned, add the sauce mixture and the cauliflower rice. Stir together and cook for 4-5 minutes, or until the cauliflower rice is tender and everything is well combined.
- Add in the broccoli and cook for another minute, stirring a few times. Remove from heat and top with green onions. Enjoy!
- *You can use frozen cauliflower rice instead of fresh if you prefer. Cook 1-2 bags in the microwave according to package directions, then toss in the skillet at the end for a minute to combine.
- You can use fresh broccoli for this; I just find it easier and quicker to cook the frozen bag while the beef is browning. If you use fresh broccoli, you can cook it first until crisp-tender, then set it aside while the beef browns, then add it back in at the end.
- This is a very light meal; if you need more calories you can add cooked rice to this dish.
- If you want a lower sodium meal, use lower-sodium soy sauce in this recipe.
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