Broccoli & Pepper Rice Recipe
Broccoli & Pepper Rice is a simple, nutritious dish that combines vibrant vegetables like broccoli, bell peppers, and aromatic spices. It’s a versatile and easy-to-make recipe, perfect for a wholesome lunch or dinner, and a great addition to your kids’ lunch boxes. With the goodness of fresh veggies, a hint of lemon, and a touch of black pepper, it’s a quick meal option that doesn’t compromise on flavor. Packed with protein, fiber, and essential nutrients, this dish can be served on its own or with a cooling cucumber and chilli raita for a complete meal.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Rice | 1 1/2 cups |
| Broccoli (finely chopped) | 1 small head |
| Green Capsicum (finely chopped) | 1 small |
| Red Capsicum (finely chopped) | 1 small |
| Onion (finely chopped) | 1 medium |
| Green Chilies (finely chopped) | 2 |
| Garlic (finely chopped) | 3 cloves |
| Lemon Juice | 2 tbsp |
| Coriander Leaves (finely chopped) | A small handful |
| Black Pepper Powder | 2 tsp |
| Salt | To taste |
| Oil | 1 tbsp |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 200-250 kcal |
| Carbohydrates | 35g |
| Protein | 4g |
| Fat | 7g |
| Fiber | 3g |
| Sugar | 4g |
Preparation Time: 20 minutes
Cook Time: 40 minutes
Total Time: 60 minutes
Servings: 4
Instructions:
-
Cook the Rice:
- Begin by cooking the rice. In a medium saucepan, combine 1 1/2 cups of rice with 2 cups of water, salt to taste, 1 tbsp oil, and 2 tbsp of lemon juice. Bring to a boil, then reduce the heat and cook the rice until it’s fully cooked and fluffy. Once done, cover the pan and set the rice aside to cool.
-
Prepare the Vegetables:
- While the rice is cooling, heat 1 tbsp of oil in a large frying pan or wok. Add the chopped onion, green chilies, and both the green and red capsicums. Sauté the mixture for 3-4 minutes until the vegetables soften and become aromatic.
-
Add the Broccoli:
- Once the capsicum has softened, add the chopped broccoli to the pan. Stir well and continue to cook for about 5-7 minutes, or until the broccoli becomes tender but still slightly crisp. Stir occasionally to prevent the veggies from sticking to the pan.
-
Combine the Rice and Vegetables:
- Now, add the cooled rice to the pan with the vegetables. Sprinkle the black pepper powder and add salt to taste. Stir everything together gently to combine all the ingredients, ensuring that the rice is coated with the flavorful spices.
-
Finish and Garnish:
- Add freshly chopped coriander leaves and give the rice one final stir. Let the rice cook for another 2 minutes, allowing all the flavors to meld together. Remove the pan from the heat.
-
Serve:
- Serve your Broccoli and Pepper Rice hot as a stand-alone dish or pair it with a cooling cucumber and chili raita for a refreshing contrast. This meal is perfect for a quick weekday dinner or a nourishing lunch!
Tips:
- For Extra Crunch: Add a handful of roasted cashews or raisins for a delightful crunch and subtle sweetness.
- Add Protein: To make this dish more substantial, consider adding cooked chickpeas, tofu, or a boiled egg.
- Spice It Up: If you like it spicier, you can add more green chilies or a pinch of red chili powder.
Enjoy this vibrant, healthy, and flavorful Broccoli & Pepper Rice!
