High Protein Herbed Rice with Broccoli
Elevate your weeknight dinners with this wholesome and flavorful High Protein Herbed Rice with Broccoli recipe, a nutrient-packed dish perfect for vegan and vegetarian diets. Combining fluffy brown rice and protein-rich quinoa, this hearty meal is cooked in savory vegetable broth for an extra layer of flavor. Tender broccoli florets, aromatic garlic and onion, and crispy, golden tofu cubes bring texture and vibrant colors to the plate, while fresh parsley and thyme add an herby finish. Ready in under an hour, this protein-loaded recipe is ideal for meal prepping or serving hot straight from the skillet. Whether you're looking for a healthy dinner option or a satisfying plant-based dish, this quick and easy one-pan recipe is sure to become a favorite.
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Recipe Information
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
Instructions
Rinse the brown rice and quinoa under cold water to remove excess starch.
In a medium saucepan, combine the rice, quinoa, and vegetable broth. Bring to a boil over medium-high heat.
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.
While the rice is cooking, press the tofu block to remove excess water, then cut it into cubes.
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the tofu cubes and cook, turning occasionally, until golden brown on all sides. Remove from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Chop the onion finely and mince the garlic cloves.
Add the onion and garlic to the skillet, sautéing until the onion is translucent and fragrant.
Add the broccoli florets to the skillet and cook until they are bright green and tender-crisp, about 5 minutes.
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.
Adjust seasonings to taste and serve hot.
Nutrition Facts
Calories |
1716 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.3 g | 95% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4769 mg | 207% | |
| Total Carbohydrate | 174.2 g | 63% | |
| Dietary Fiber | 28.2 g | 101% | |
| Total Sugars | 21.3 g | ||
| Protein | 101.1 g | 202% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3016 mg | 232% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 2723 mg | 58% | |
*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.
