Brown Rice and Broccoli

Elevate your weeknight dinner game with this wholesome and satisfying Brown Rice and Broccoli recipe! Featuring nutty, tender brown rice paired with crisp-tender broccoli florets sautéed in fragrant garlic-infused olive oil, this dish is a delightful combination of flavor and nutrition. Lightly seasoned with salt, black pepper, and a zesty splash of fresh lemon juice, every bite bursts with vibrant freshness. Ready in under an hour with just a handful of simple ingredients, this recipe is perfect as a healthy main course or a hearty side dish. Garnish with optional fresh parsley for a pop of color and flavor. Whether you're meal prepping for the week or craving a quick and easy plant-based dinner, this Brown Rice and Broccoli recipe is a must-try!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 cups broccoli florets
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh parsley (optional, for garnish)

Directions

Step 1

Rinse the brown rice under cold water using a fine mesh strainer to remove excess starch.

Step 2

In a medium saucepan, combine the rinsed brown rice, 2 cups of water, and a pinch of salt. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let it simmer for 30-35 minutes, or until the rice is tender and all the water has been absorbed.

Step 4

While the rice is cooking, prepare the broccoli. In a medium pot with a steamer basket, bring about 1 inch of water to a boil.

Step 5

Add the broccoli florets to the steamer basket, cover the pot, and steam for 4-5 minutes until the broccoli is bright green and tender but still crisp. Remove from heat and set aside.

Step 6

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to let it burn.

Step 7

Add the steamed broccoli to the skillet and toss it in the garlic-infused oil. Season with salt and black pepper, stirring to combine. Cook for an additional 2-3 minutes.

Step 8

Fluff the cooked brown rice with a fork and transfer it to a serving dish. Top the rice with the sautéed broccoli mixture.

Step 9

Drizzle lemon juice over the rice and broccoli for a burst of brightness. Garnish with chopped fresh parsley if desired.

Step 10

Serve warm and enjoy your healthy Brown Rice and Broccoli dish!

Nutrition Facts

Serving size	901.2 grams (901.2g)

Amount per serving	% Daily Value*
Calories	405

Total Fat 15.90g	20%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1259mg	55%
Total Carbohydrate 58.00g	21%
Dietary Fiber 8.30g	30%
Total Sugars 3.40g
Protein 12.20g	24%

Vitamin D 0IU	0%
Calcium 150mg	12%
Iron 3mg	16%
Potassium 138mg	3%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.8%

Protein: 11.5%

Carbs: 54.7%