Recipe of the Month: Parsnip “rice” and Broccoli

Though the parsnip may look like a carrot that never got its color, the parsnip is definitely not that but so much more. Parsnips have their own distinct flavor and health benefits, being an excellent source of folate, potassium, and vitamin C. This recipe pairs them with superfood broccoli and toasted coconut for a satisfyingly textured alternative to rice. Select small parsnips for this dish as the likelihood of woodiness increases with size.


– 4 parsnips, peeled and roughly chopped (4 cups)

2 teaspoons lemon juice

1/4 cup unsweetened shredded coconut

1 tablespoon coconut oil

1 large onion, chopped (about 2 1/2 cups)

2 orange bell peppers, cored and sliced

1 pinch plus 1/2 teaspoon sea salt, divided

2 tablespoons water

3 cloves of garlic, chopped

1 inch knob of ginger, peeled and minced

1 head broccoli, cut into florets

Olive oil for serving

1/2 cup chopped cilantro (optional)


In a food processor fitted with a metal blade, add parsnips and lemon juice and pulse until parsnips are minced and resemble rice. Set aside.

In a large skillet, toast shredded coconut over medium heat, stirring until golden, about 5 to 10 minutes. Transfer to a plate and set aside.

In the same skillet, heat coconut oil over medium heat. Add onion, bell peppers, and the pinch of salt and cook until softened, about 5 minutes. Add garlic and ginger and cook until fragrant, about 1 minute. Add reserved minced parsnips, stirring until the pan becomes dry, then add water and remaining 1/2 teaspoon of salt. Cook until parsnips are softened and just tender, about 5 minutes. Stir in reserved toasted coconut.

Meanwhile, steam broccoli until tender and bright green., 3 to 5 minutes. Serve over parsnip “rice” and drizzle with olive oil. Garnish with cilantro. Parsnips and broccoli and c=be stored in an airtight container in the refrigerator for up to 4 days.

Estimated total time: 35 minutes.

Recipe courtesy of