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Spiced rice and charred broccoli recipe

Spiced rice and charred broccoli recipe

4 ratings

Created by The Tesco Real Food 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
  • Healthy
  • Vegetarian
  • Gluten-free

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
2 of your 5-a-day and a source of vitamin C, which supports the normal function of the immune system

Each serving contains

  • Energy

    1675kj
    399kcal     20%

  • Fat

    6g 9%

  • Saturates

    1g 6%

  • Sugars

    9g 10%

  • Salt

    0.5g 8%

of the reference intake
Carbohydrate 57.2g Protein 20g Fibre 15.3g

Method

  1. 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.
  2. 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.
  3. 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.
  4. 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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