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–+ servings

Zucchini Rice

This zucchini rice recipe is a volume eating favorite that doubles your bowl size without doubling calories. Made with shredded zucchini cooked directly into Sona Masoori rice with savory bone broth, each 160g serving delivers satisfying bulk with added fiber. Perfect as a base for your balanced thali or as a filling side dish.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 7 servings (160g each)
Calories 143 kcal
Protein6 g
Fiber1 g
Fat1 g
Carbohydrates29 g

Equipment

  • Rice Cooker or heavy bottomed pot with lid
  • Food Processor with shredding disc
  • Fine mesh strainer for rinsing rice

Ingredients
 

For the Vegetables:

  • 2 lb (907 g) zucchini - about 3 to 4 medium

For the Rice:

  • 1 cup (220 g) Sona Masoori rice - or any short grain white rice
  • 1.5 cups (360 ml) chicken bone broth - or vegetable broth for vegetarian version

Instructions
 

Prep Work:

  • Chop off both ends of each zucchini. Make a lengthwise slit down the middle to help it fit easily into the food processor chute.
  • Using a food processor fitted with the shredding disc, shred 2 lb zucchini. No need to squeeze out moisture as it will cook down and add volume to your rice.
  • Place 1 cup Sona Masoori rice in a fine mesh strainer. Rinse under cold water until the water runs clear, about 2 to 3 minutes. This removes excess starch for fluffier rice.

Cook the Rice:

  • Add the rinsed rice, shredded zucchini, and 1.5 cups chicken bone broth to your rice cooker or pot. Stir gently to distribute the zucchini evenly.
  • If using a rice cooker: Close the lid and start the regular cook cycle. If using a pot: Bring to a boil over high heat, then reduce to low, cover tightly, and simmer for 15 to 18 minutes until liquid is absorbed.
  • Let the rice rest covered for 5 minutes after cooking. Fluff gently with a fork to combine the zucchini throughout. The zucchini will have softened and integrated into the rice, adding volume without extra calories.

Video

Notes

Volume Eating Benefit: This recipe stretches 1 cup of rice into 7 generous 160g servings by adding fiber rich zucchini. You get nearly double the bowl size compared to plain rice.
Nutrition Comparison: Plain white rice has 0g fiber per serving. This zucchini rice delivers 1g fiber per serving, plus extra potassium from the zucchini.
Meal Prep Tips: Store in airtight containers in the refrigerator for up to 4 days. Reheat with a splash of water or broth to refresh.
Freezer Friendly: Portion into freezer safe containers and freeze for up to 2 months. Thaw overnight before reheating.
Serving Suggestions: Serve as a base for any curry, dal, or protein. Pairs well with Chicken Curry, Rajma, or Egg Pulusu for a balanced thali.
Vegetarian Option: Swap chicken bone broth for vegetable broth.

NUTRITION

Nutrition Facts
Zucchini Rice
Serving Size
 
1 serving (160g)
Amount per Serving
Calories
143
% Daily Value*
Protein
 
6
g
12
%
Carbohydrates
 
29
g
10
%
Fiber
 
1
g
4
%
Sugar
 
3
g
3
%
Fat
 
1
g
2
%
Potassium
 
366
mg
10
%
Sodium
 
31
mg
1
%
Vitamin D
 
0
µg
0
%
Calcium
 
24
mg
2
%
Iron
 
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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