Spiced rice and charred broccoli recipe
Created by The Tesco Recipes team
Inspired by a Middle Eastern recipe called ‘Mujadara’, this simple spiced rice dish makes for an affordable but delicious dinner and is packed with protein-rich brown lentils and filling brown rice. We’ve added broccoli and green beans to get you on your way to 5-a-day, too.
See method- Serves 4
- Takes 40 mins
- 399 calories / serving
- Gluten-free
- Vegetarian
- Healthy
Ingredients
- 375g head broccoli, trimmed
- 1 tbsp rapeseed oil
- 2 tsp ground cumin
- 150g green beans, trimmed and halved
- 1 large onion, finely sliced
- 175g brown rice, rinsed well
- 150g 0% fat Greek-style yogurt
- 2 lemons, 1 zested and juiced, 1 cut into wedges
- 1 garlic clove, crushed
- 2 x 390g tins green lentils in water, drained
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Shop ingredientsEach serving contains
- Energy
- 1675kJ 399.0kcal
- Fat
- 6g
- Saturates
- 1g
- Salt
- 0.5g
- Sugars
- 9g
of the Reference intake
Carbohydrate 57.2gProtein 20.0gFibre 15.3g
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Method
- Preheat the oven to gas 6, 200°C, fan 180°C. Cut the broccoli into florets and the stem into half-moons, add to a roasting tin and toss with half the oil and cumin; season. Roast for 10 mins, add the green beans then roast for another 10 mins or until beginning to char.
- Meanwhile, heat the remaining oil in a large, lidded saucepan over a medium heat and cook the onion for 12-15 mins, stirring often, until beginning to brown and crisp around the edges. Remove with a slotted spoon and transfer to a plate lined with kitchen paper.
- Add the remaining cumin to the empty pan and toast over a medium heat for 2 mins or until fragrant; tip into a bowl. Add the rice to the pan and cook to pack instructions.
- Mix the yogurt with the lemon zest and juice and garlic in a small bowl; season. Stir the lentils and toasted cumin into the cooked rice, then top with the charred veg and onion and serve with the yogurt and lemon wedges to squeeze over.
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