High Protein Herbed Rice with Broccoli

Elevate your mealtime with this wholesome and satisfying High Protein Herbed Rice with Broccoli! Packed with a nutrient-rich combination of hearty brown rice and protein-boosting quinoa, this dish gets an extra dose of plant-based protein from golden, pan-seared tofu. Tender-crisp broccoli adds a vibrant pop of green, while fresh parsley and thyme infuse every bite with aromatic, herbaceous flavor. Cooked in flavorful vegetable broth and completed with a sauté of garlic and onion, this one-pan wonder is as nourishing as it is comforting. Perfect as a main course or a side dish, this recipe is vegan, gluten-free, and ready to delight your taste buds in under an hour. Whether you're meal prepping or serving a crowd, this protein-packed dish is sure to impress!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 0.5 cup quinoa
• 3 cups vegetable broth
• 2 cups broccoli florets
• 1 block extra-firm tofu
• 2 tablespoons olive oil
• 1 small onion
• 3 cloves garlic
• 0.25 cup fresh parsley
• 2 teaspoons fresh thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the brown rice and quinoa under cold water to remove excess starch.

Step 2

In a medium saucepan, combine the rice, quinoa, and vegetable broth. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 30 minutes or until the grains are tender and have absorbed most of the broth.

Step 4

While the rice is cooking, press the tofu block to remove excess water, then cut it into cubes.

Step 5

Heat 1 tablespoon of olive oil in a large skillet over medium heat.

Step 6

Add the tofu cubes and cook, turning occasionally, until golden brown on all sides. Remove from the skillet and set aside.

Step 7

In the same skillet, add the remaining tablespoon of olive oil. Chop the onion finely and mince the garlic cloves.

Step 8

Add the onion and garlic to the skillet, sautéing until the onion is translucent and fragrant.

Step 9

Add the broccoli florets to the skillet and cook until they are bright green and tender-crisp, about 5 minutes.

Step 10

Add the cooked rice-quinoa mixture, tofu, chopped parsley, thyme, salt, and pepper to the skillet. Stir to combine and heat through, for about 2-3 minutes.

Step 11

Adjust seasonings to taste and serve hot.

Nutrition Facts

Serving size	(1746.7g)

Amount per serving	% Daily Value*
Calories	1716.2

Total Fat 74.3g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 4.8g
Cholesterol 0mg	0%
Sodium 4768.8mg	0%
Total Carbohydrate 174.2g	0%
Dietary Fiber 28.2g	0%
Total Sugars 21.3g
Protein 101.1g	0%

Vitamin D 0IU	0%
Calcium 3016.2mg	0%
Iron 20.6mg	0%
Potassium 2722.8mg	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: 37.8%

Protein: 22.8%

Carbs: 39.4%