Tenderstem® broccoli and harissa rice

Tenderstem® broccoli and harissa rice

Ready in less than 40 minutes, this simple rice dish is bursting with flavour thanks to punchy and fragrant harissa, earthy beetroot and the green goodness of Tenderstem® broccoli. Personalise the dish with a mixture of optional toppings such as mint, coriander, nuts, pomegranate seeds or feta.

Preparation time

10 minutes

Cooking time

25 minutes

Serves

2

Nutritional information per serving

  • kcal 386
  • Fat 11.2g
  • Saturates 1.8g
  • Carbs 62.4g
  • Sugars 9.8g
  • Fibre 7.8g
  • Protein 11.1g
  • Salt 1.5g

Method

  1. Heat the pan over a medium heat then add the olive oil or butter. Let it sizzle then add the rice and mix well, frying for 2 mins. Add the stock or water and cover the pan with the lid. Reduce the heat to a moderate simmer and cook for 20-25 mins.

  2. Meanwhile, mix the grated beetroot with the harissa. Add the beetroot mixture and the Tenderstem® broccoli to the rice for the last 6 mins of cooking (work quickly so you keep the heat in the pan).

  3. Add salt, pepper and lemon juice to taste.

  4. If you want to add in the extras, roughly chop the coriander and mint, then sprinkle over the dish, along with the pomegranate seeds, chopped walnuts and yoghurt or feta. This dish is deliciously tasty as it is, but if you want to add some protein, serve with roasted chicken quarters, legs or thighs.

Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.