Switching to brown rice for more fiber sounds like the healthy choice, but let's be honest: the texture takes some getting used to, and your family might not be on board. Here's what actually works: keep the fluffy white rice everyone loves and sneak an entire pound of broccoli right into it. This easy broccoli rice with bone broth adds vegetables directly to your rice, boosting fiber without changing the texture your family expects.
The bone broth does double duty here, infusing the rice with savory depth while adding collagen and protein that plain water simply can't deliver. Each serving provides 7g of protein and 2g of fiber, making this simple side dish work harder for your nutrition goals. Pair it with any curry for a complete, balanced thali that comes together in just 20 minutes.
This recipe was designed for the meal prepper who wants nutrition without daily cooking. One batch yields seven perfectly portioned servings that freeze beautifully and reheat in minutes, making it the ultimate Sunday prep staple for busy weeknights.
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Why This Fiber Boosted Rice Works
Adding vegetables directly to rice is the simplest fiber hack that actually sticks. Unlike switching grains entirely, this method keeps the familiar texture while dramatically improving the nutritional profile. The broccoli practically disappears into the rice, making it family friendly even for picky eaters.
Here's what makes each serving impressive:
- Protein boost: 7g per serving from collagen rich bone broth
- Added fiber: 2g of fiber (versus 0g in plain white rice)
- Low calorie: Only 145kcal calories per generous serving
- Meal prep ready: Freezes for up to 3 months without texture loss
- Three ingredients: Broccoli, rice, and bone broth (that's it)
Key Ingredients
Broccoli: Enhances the nutritional value of rice by increasing fiber and vitamins without altering the rice texture. Frozen works perfectly and saves prep time. Pulse it in a food processor until rice-sized for seamless blending.
White Rice: Sona masoori or basmati both work beautifully here. The grains stay separate and fluffy, absorbing all that savory bone broth flavor.
Chicken Bone Broth: This is the secret weapon. The collagen and protein content elevates simple rice into something special.
See recipe card for exact quantities and measurements.
Smart Shopping Tips
- Frozen broccoli florets are budget friendly and already trimmed
- Store brand bone broth works fine if the ingredient list is clean. I love bone broth from Costco.
- Buy rice in larger bags for better value on this weekly staple
How to Make Easy Broccoli Rice with Bone Broth
This recipe comes together in just 20 minutes with minimal hands on time. The pressure cooker does the heavy lifting while you prep other components of your meal.
Pro Tips for Best Results
- Don't skip rinsing the rice (this prevents gummy, sticky results)
- Frozen broccoli goes straight into the food processor without thawing
- Natural pressure release is essential for fluffy rice
- Let rice cool completely before freezing to prevent ice crystals
Instructions
- Pulse broccoli: Add broccoli to food processor and pulse until chopped into tiny, rice sized pieces. If using frozen, no need to thaw first.
- Rinse rice: Place rice in fine mesh strainer and rinse under cold water until the water runs clear.
- Combine ingredients: Add washed rice, chopped broccoli, and bone broth to pressure cooker. Stir gently to distribute evenly.
- Stir to combine: Give everything a gentle stir to make sure the broccoli is evenly distributed throughout the rice.
- Pressure cook: Seal lid with valve in sealing position. Cook on high pressure for 9 minutes, then natural release for 5 minutes.
- Release pressure: After 5 minute natural release, quick release any remaining pressure. Open lid carefully, avoiding the steam.
- Fluff and serve: Use a fork to gently fluff the broccoli rice, mixing everything evenly. Serve immediately or portion for meal prep.
- Portion for freezing (optional): Cool completely, then divide into 165g portions using silicone molds or containers.
For complete step by step instructions with exact measurements, see the recipe card below.
Freezing and Meal Prep Strategy
This recipe was built for freezer meal prep. The broccoli rice portions pop out perfectly and reheat without becoming mushy.
Fill silicone molds with 165g portions each for perfectly sized servings.
Once frozen solid, flex the silicone molds to release the cubes easily.
Each cube is one perfect serving, ready to grab and reheat.
Transfer to reusable freezer bags for long term storage up to 3 months.
These freezer cubes make weeknight dinners incredibly simple. Just pop out a cube or two and microwave for 2 to 3 minutes, stirring halfway through.
Storage Guidelines
- Refrigerator: Store in airtight containers for up to 4 days
- Freezer: Freeze in silicone molds or bags for up to 3 months
- Reheating: Microwave frozen portions 2 to 3 minutes, stirring halfway
- Weekly prep timeline: Make Sunday afternoon, freeze by evening, enjoy Tuesday through Friday
Serving Ideas and Thali Combinations
This broccoli rice works as the starch component in any balanced thali. The mild, savory flavor complements both North and South Indian curries.
- Protein Packed Chicken Thali: Broccoli Rice, Chicken Curry and Cucumber Peanut Salad for a complete meal = Calories: 492cal | Protein: 30g | Fiber: 6g | Carbs: 41g | Fat: 23.1g
- South Indian Egg Thali: Serve broccoli rice alongside Egg Pulusu and Carrot Coconut Salad = Calories: 537cal | Protein: 24g | Fiber: 11g | Carbs: 57g | Fat: 25.1g
- Vegetarian High Fiber Thali: Match broccoli rice with Channa Masala and Bottle Gourd Raita Calories: 512cal | Protein: 24g | Fiber: 12g | Carbs: 82g | Fat: 11.1g
Easy Variations
- Vegetarian version: Swap chicken bone broth for vegetable broth
- Extra protein: Use the High Protein Rice technique
- Different vegetables: Try cauliflower, spinach, or mixed frozen vegetables
Substitutions
- For bone broth: Use vegetable broth or regular chicken stock
- For fresh broccoli: Frozen broccoli actually works better
- For pressure cooker: Stovetop method works (simmer 15 to 18 minutes)
- For rice cooker: Use the same ratio on regular rice setting
Equipment
A pressure cooker or Instant Pot makes this recipe fast and foolproof. A food processor is essential for pulsing the broccoli into rice sized pieces quickly. Silicone freezer molds like Souper Cubes make portioning and freezing simple.
Nutrition
One serving of Easy Broccoli Rice with Bone Broth, which is serving (165g), contains 145kcal calories with 7g of protein, 2g of fiber and 29g of carbs.
Compared to plain white rice, this version delivers:
- More protein: 7g versus 2g in plain rice
- Added fiber: 2g versus 0g in white rice
- Extra vitamins: Vitamin C, vitamin K, and folate from the broccoli
- Gut health benefits: Collagen and amino acids from the bone broth
Your Questions Answered
Yes, fresh broccoli works perfectly. Cut into florets and pulse in the food processor the same way. Include the stems for extra fiber.
Use the stovetop method similar to white rice cooking: combine all ingredients in a pot, bring to a boil, reduce to low heat, cover tightly, and simmer for 15 to 18 minutes until the liquid is absorbed.
Bone broth adds protein, collagen, and savory depth that water or regular stock simply can't match. It transforms plain rice into something nutritious and flavorful.
Absolutely! Just make sure your pressure cooker is large enough and don't fill past the maximum line. The cooking time stays the same.
Swap chicken bone broth for vegetable broth to make it vegetarian. The fiber benefits remain the same, though protein will be lower.
Pairing
This easy broccoli rice with bone broth pairs beautifully with virtually any curry. Try it with Horse Gram Curry for a fiber packed vegetarian thali, or alongside Lamb Keema for a protein heavy dinner.
Adding vegetables directly to rice is the simplest way to increase fiber without changing what your family already loves. This easy broccoli rice with bone broth delivers nutrition, convenience, and flavor in one freezer friendly package. Make it once on Sunday and enjoy balanced meals all week long.
What curry will you pair with your broccoli rice? Tell me in the comments!
Easy Broccoli Rice with Bone Broth
Equipment
- Pressure Cooker or Instant Pot
- Food Processor for chopping broccoli
- Fine mesh strainer for washing rice
- Fork for fluffing rice
Ingredients
For Broccoli Rice:
- 1 lb (454 g) broccoli - fresh or frozen
- 1 cup (220 g) Sona Masoori rice - sona massori or basmati
- 2.25 cups (540 ml) chicken bone broth
Instructions
Prepare the Broccoli:
- Add 1 lb broccoli to a food processor. Pulse until the broccoli is chopped into tiny, rice sized pieces. If using frozen broccoli, no need to thaw first. Set aside.
Prepare the Rice:
- Place 1 cup Sona Masoori rice in a fine mesh strainer and rinse under cold running water until the water runs clear. This removes excess starch and prevents the rice from becoming gummy.
Pressure Cook:
- Add the washed rice, chopped broccoli, and 2.25 cups chicken bone broth to the pressure cooker. Stir gently to combine and distribute the broccoli evenly throughout the rice.
- Close the lid and set the pressure valve to sealing position. Cook on high pressure for 9 minutes. Allow the pressure to release naturally for 5 minutes, then quick release any remaining pressure.
Serve or Store:
- Open the lid carefully, avoiding the steam. Use a fork to gently fluff the broccoli rice, mixing the broccoli and rice together evenly. Serve immediately as a nutritious side dish for your thali, or portion into containers for meal prep.
- To freeze: Allow the broccoli rice to cool completely to room temperature. Divide into individual portion containers (165g each) and freeze for up to 3 months. To reheat, microwave directly from frozen for 2 to 3 minutes, stirring halfway through, or thaw overnight in the refrigerator and reheat on the stovetop with a splash of broth.
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