Heart-Healthy Herbed Rice with Broccoli

Brighten up your mealtime with this Heart-Healthy Herbed Rice with Broccoli, a vibrant and nutrient-packed dish that's as delicious as it is nourishing. Made with wholesome brown rice and tender broccoli, this recipe is elevated with a medley of fresh herbs like parsley, basil, and thyme for a burst of fragrant flavor. A drizzle of extra virgin olive oil and a splash of zesty lemon juice tie everything together, creating a balanced side or light main course that’s perfect for anyone focused on heart-healthy eating. Quick to prepare in under 40 minutes, this recipe is a simple way to enjoy a wholesome, plant-forward meal that’s packed with fiber, antioxidants, and clean, fresh flavors. Whether you're looking for a nutritious weeknight dinner idea or a flavorful vegetarian dish to pair with your favorite protein, this herbed rice and broccoli combination delivers on health, taste, and satisfaction.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon extra virgin olive oil
• 2 cloves garlic
• 2 cups broccoli florets
• 0.25 cup fresh parsley
• 0.25 cup fresh basil
• 1 tablespoon fresh thyme
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt (optional)

Directions

Step 1

Rinse the brown rice under cold water and set aside.

Step 2

In a medium-sized saucepan, bring 2 cups of water to a boil.

Step 3

Add the rinsed brown rice to the boiling water. Return to a boil, then reduce heat to a simmer and cover with a tight-fitting lid. Cook for 25 minutes or until the rice is tender and the water is absorbed.

Step 4

While the rice is cooking, prepare the broccoli by washing and cutting it into small florets.

Step 5

In a large skillet, heat the olive oil over medium heat. Finely chop the garlic cloves and add to the skillet, sautéing for about 1 minute until fragrant.

Step 6

Add the broccoli florets to the skillet and cook for 3-4 minutes until they are bright green and tender-crisp.

Step 7

Once the rice is cooked, remove it from the heat and let it sit, covered, for 5 minutes. Fluff the rice with a fork.

Step 8

Finely chop the parsley, basil, and thyme.

Step 9

In a large mixing bowl, combine the cooked rice, sautéed broccoli, chopped herbs, lemon juice, and lemon zest.

Step 10

Season with black pepper and salt (if using) to taste and mix all ingredients until well combined.

Step 11

Serve warm and enjoy your heart-healthy herbed rice with broccoli.

Nutrition Facts

Serving size	(919.5g)

Amount per serving	% Daily Value*
Calories	408.9

Total Fat 16.1g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 638.8mg	0%
Total Carbohydrate 59.6g	0%
Dietary Fiber 9.3g	0%
Total Sugars 3.6g
Protein 12.7g	0%

Vitamin D 0IU	0%
Calcium 182.6mg	0%
Iron 3.6mg	0%
Potassium 272.8mg	0%

*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: 33.4%

Protein: 11.7%

Carbs: 54.9%