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Healthy and Tasty Broccoli Rice Bowl: A Perfect Wholesome Meal (Vegan Variation Included)
One quick, nutritious, and delicious meal is coming up your way. This is one meal that satisfies your cravings and fuels your body.
It has to be the broccoli rice bowl. The recipe is a perfect one-bowl wonder for lunch, dinner, or meal prep, packed full of fiber, protein, and essential nutrients.
It’s easy to make, customizable, and a treat for your taste buds. Let’s get started! To make a Vegan Variation, replace the Paneer with Tofu
Healthy and Tasty Broccoli Rice Bowl: A Perfect Wholesome Meal
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Cuisine: Indian
Course: Snacks and Starters
Serves: 4 people
Author: Ranjeeta Nath Ghai
Ingredients For Broccoli Rice Bowl
For the Rice Bowl Gravy:
- Broccoli florets – 2 cups (finely chopped or pulsed into rice-like consistency)
- Cooked Brown Rice or plain rice – 1 cup
- 1 tbsp butter
- 1 cup Mixed Vegetables (diced – red bell peppers, green bell peppers, yellow bell peppers, carrots, zucchini)
- 1 tsp salt
- 1 to 2 – Cheese cubes/slice
- 2 tsp – Italian Herbs
For Herb Rice :
- 1 tbsp butter
- 1 tsp – Chilli flakes
- 1 tsp – Oregano or Italian Herb Mix
- 1 cup boiled rice
- 1 tsp salt
- coriander
- Schezwan Sauce (optional)
For the Broccoli Sauce:
- ½ cup blanched broccoli
- 50 gms Paneer or Tofu (for vegans)– ½ cup (optional for added protein)
- 5-6 soak almonds
- 1 tsp – Grated Ginger
- 1 tsp – Minced Garlic
- ½ tsp – Chili Flakes (optional for heat)
- Basil (optional)
- water as required
Toppings (Optional):
- Toasted Sesame Seeds
- Fresh Herbs (Coriander or Parsley)
- Avocado Slices
- Roasted Almonds or Cashews
Step-by-Step Instructions For Healthy and Tasty Broccoli Rice Bowl
- Prepare the Herb Rice by adding a little butter and the pre-cooked rice to the skillet.
- Add the herbs and the Schezwan Sauce. Stir well.
- In a food processor, Prepare the Sauce by pulsing the broccoli florets, Paneer or Tofu (for vegans), almonds, Grated Ginger, Minced Garlic, Chili Flakes, and Basil leaves until they are a smooth paste. Add a little water if it is too thick.
- To make the gravy, add all the diced vegetables and saute them in a skillet until they are crisp.
- Add the herbs and pour the prepared sauce over the sauteed veggies, tossing everything until it is well-coated. Add a little water if you want a thinner consistency. Cover and allow it to simmer for 3 minutes.
- Add a cheese slice/ cube and simmer for one more minute.
- Now, all we have to do is Assemble the Plate. Put the herb Herb Broccoli Rice in a small bowl/katori and stuff it tight.
- Now reverse the bowl of rice (like in the image) in the center of the plate and gently lift the bowl.
- You’ll see a round-shaped herb rice serving on your plate.
- Add the gravy all around the herb rice mound.
- Serve the hot broccoli rice mixture just as it is, or top it with your favorite toppings, such as sesame seeds, avocado, or nuts.
Why You’ll Love This Recipe
- Nutritious: Fiber, vitamins, and minerals from broccoli and veggies are high.
- Customizable: Swap rice with quinoa or add your favorite proteins.
- Quick: Ready in under 30 minutes for a wholesome meal.
Tips For The Perfect Broccoli Rice Bowl
- For a crunchier texture, avoid overcooking the vegetables.
- Adjust the sauce sweetness or spice to suit your taste.
- Do not use raw broccoli to make the sauce. Either blanch it or boil it before using it for the sauce.
This healthy and tasty broccoli rice bowl is perfect for anyone looking for a quick and nourishing meal. Try it today and let the flavors delight your palate while giving your body the nutrients it craves!
What’s your favorite healthy bowl recipe? Share in the comments below!
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