Smokey BBQ Broccoli Bowl

I’ve confessed my BBQ addition before.  I used to be crazy-like. BBQ sauce on everything!  Fast food was my favorite–and I usually needed 4-5 sauces to wash down my 20 piece chicken nuggets and biggie fry.

But like many other foods, BBQ sauce does have some bad stuff in it.  I bet I added on almost 500 calories to my meals JUST on BBQ sauce. You can read my post here about High Fructose Corn Syrup–and also see a recipe for a mustard-based BBQ sauce.

It never occurred to me that BBQ sauce could go on veggies until I read it as a suggestion in  one of my favorite cookbooks.

So, I took that concept, and made a very filling meal with a unique flavor…and those caramelized onions….oh my!!!

Here’s this recipe…I hope you enjoy 🙂

Smokey BBQ Broccoli Bowl
Broccoli Bowl:
  • 1.5 cups brown rice, uncooked
  • 2 large onions, sliced
  • 2 T coconut oil
  • pinch of salt
  • 2 10 oz packages frozen broccoli (or you could roast fresh broccoli)
  • 1 t sesame seeds
BBQ Sauce:
  • 1 6 ounce can tomato paste
  • ¼ cup plus 1 T water
  • ¼ cup maple syrup
  • 2 T blackstrap molasses
  • 2 T Apple cider vinegar
  • 2 T stone ground mustard
  • 2 garlic cloves
  • ½ t chili powder
  • ½ t ground ginger
  • ½ t smoked paprika
  • ½ t liquid smoke
  • ¾ t sea salt
  • ¼ t black pepper
  • ⅛ t cayenne pepper
  1. Put rice and 3 cups of water in a medium pan over high heat.
  2. Bring to a boil, reduce heat to low, and cover. Set timer for 40 minutes.
  3. Meanwhile, make the caramelized onions.
  4. Heat the coconut oil in a large skillet over medium heat.
  5. Add the onions and stir frequently so the onions don't burn. Make sure the onions are very spread out so they cook evenly.
  6. Let the onions cook over medium heat for 15-20 minutes. You do not want the onions to burn so stir frequently, and reduce heat if necessary.
  7. After 15-20 minutes, sprinkle generously with sea salt, reduce heat to low, and cook for about 15-20 minutes more. (This is a process, but well worth it in the end).
  8. Meanwhile, steam broccoli according to package directions, and set aside.
  9. Put all BBQ sauce ingredients in a blender and blend until smooth.
  10. Heat in a small pan until heated through.
  11. To make the plate, put rice, then broccoli, then caramelized onions, then BBQ sauce, then top with sesame seeds.
  12. Enjoy!




Leave a Reply