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 topped with walnuts and feta.

Preparation time

10 minutes

Cooking time

25 minutes



Nutritional information per serving

  • kcal 533
  • Fat 20.8g Medium
  • Saturates 4.1g Low
  • Carbs 64.2g
  • Sugars 13.9g Low
  • Fibre 9.6g
  • Protein 17.6g
  • Salt 1.71g Medium


  1. Heat the pan over a medium heat then add the olive oil. 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. Transfer onto two serving plates and top with the walnuts and feta.


    If you prefer, leave out the walnuts and feta and enjoy on its own or serve with the other toppings. If you want to add some protein, serve with roasted chicken quarters, legs or thighs.

More ways to cook Tenderstem®

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.