Unusual Keto Rice Substitute (No Cauliflower or Shirataki Rice)
2 minutes
15 minutes
4 people
Ingredients
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16 oz chicken broth or broth of choice (2 cups)
can also use water - 146 grams hemp hearts (1 cup)
- 1 TBS Italian seasoning or dry seasonings of choice
- salt and pepper to taste
Instructions
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Bring the broth to a full boil in a large pan over medium heat. Stir in the hemp hearts, Italian seasoning, and a pinch of salt and pepper. Once combined, return the mixture to a gentle boil.
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Cover the pan, reduce the heat to low, and simmer for 15 to 20 minutes, or until most of the liquid has been absorbed and the hemp hearts have softened.
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Remove the pan from heat and keep it covered for an additional 5 minutes to allow the hemp hearts to finish absorbing moisture. If they still seem wet, return the pan to medium heat and cook uncovered, stirring frequently, until the liquid is fully absorbed.
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Fluff gently with a fork and serve immediately. This keto rice substitute blends well into stir‑fries, burritos, bowls, or any recipe that usually uses rice. Season to taste before serving.
Notes & Tips
Hemp hearts create a pleasantly chewy texture when cooked, making them a useful low‑carb rice replacement. Using broth instead of water adds depth of flavor; vegetable or mushroom broth are good alternatives for vegetarian or different flavor profiles. Adjust seasoning to your taste and consider adding a light splash of olive oil or a knob of butter for richness if your diet allows.
This recipe is naturally gluten‑free and nut‑free, and it works well as a component in many keto meals. Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove with a small splash of broth or water to restore moisture.
A video demonstration is available for this recipe to show texture and technique; watching a short clip can help you judge doneness and final texture when preparing this keto rice substitute.