Broccoli and Rice


In this rice with broccoli recipe, I purée broccoli stalk with water and cook rice in it — it infuses the rice with a broccoli taste. Some freshly squeezed lemon can add freshness to this dish.

close up view of Broccoli and Rice in a red bowl with a wooden spatula
Prep Time:
15 mins
Cook Time:
25 mins
Total Time:
40 mins


  • 1 head broccoli, stalk and florets chopped separately

  • 2 cups water

  • 2 tablespoons olive oil

  • 1 tablespoon minced garlic

  • ½ cup uncooked white rice

  • salt to taste

  • 1 squeeze lemon juice


  1. Combine broccoli stalk and 1 cup water in a blender; blend until puréed. Add remaining cup of water for a total of 2 cups of green water to cook rice in.

  2. Heat olive oil in a saucepan over medium heat and cook garlic until fragrant, 1 to 2 minutes. Add rice and cook and stir for 3 minutes. Add chopped broccoli florets, green water, and salt; bring to a boil. Reduce heat to low and simmer until rice is tender, 15 to 20 minutes.

  3. Fluff cooked rice with a fork and squeeze lemon juice on top before serving.

Nutrition Facts (per serving)

173 Calories
7g Fat
24g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 173
% Daily Value *
Total Fat 7g 9%
Saturated Fat 1g 5%
Sodium 69mg 3%
Total Carbohydrate 24g 9%
Dietary Fiber 2g 8%
Total Sugars 1g
Protein 4g
Vitamin C 68mg 341%
Calcium 49mg 4%
Iron 2mg 9%
Potassium 275mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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