Roasted Broccoli Brown Rice Bowl

This is one of those “the total is greater than the sum of the parts” kind of meals.

We all love bowl meals.  Plop all your favourite components of a certain meal (ie burritos, sushi, taco, niçoise salad etc) add some grain, and suddenly it becomes an elevated and easy to throw together meal.  A lot of time it is just because we have leftover bits and bobs, which on their own are just sad, but when put in a bowl suddenly become the life of the party.

This bowl uses pantry staples, everyday ingredients, those fridge items that keep us going throughout the winter.  Simple ingredients like brown rice, broccoli, walnuts, who doesn’t have these in their pantry or fridge right now?

Thanks to our Southern Neighbour

Up here in Canada, we have epic farms and farmers.  We can count on them for so much of our yearly produce, like root veg, grains, stone fruit, and on and on. But being Canada, we also contend with a pretty long non-growing season, thanks to uber chilly and snowy winters. And there are so many things we just can’t grow, again thanks to our northern climate. This is where we are so grateful to the farmers and producers in our neighbour to the south.  American farms give us so many of the fruits and vegetables we rely on all through the winter and beyond.

This post has been sponsored by Taste USA, an initiative to increase consumer awareness of what U.S. grown food and beverages are in season, and available in Canada.

Today, I’m making the most of the broccoli, brown rice and walnuts that America grows in abundance, and does it well.  And I’ll share some tips on how to cook these to their optimum!

I think we take for granted everything we find on our grocery store shelves.  But what we can’t grow enough of, or don’t have the climate for, the U.S. steps in, and supplies us with these fresh and nutritious fruits and vegetables, produced with safety and sustainability as the focus.

Below are all the components for this dish, with tips to making each one perfect. Now you have access to the perfect brown rice, roasted broccoli, a brilliant Lemon Tahini Dressing, and versatile Walnut Pangrattato for all sorts of dishes.

Brown Rice

We know that brown rice is nutrient dense, thanks to keeping both the bran and germ portions of the grain.  These also help the rice turn into a complex carb in your body, taking longer to break down, keeping blood sugar levels more even keeled.  But that bran and germ also mean that brown rice tends to be chewy, and taste kind of like cardboard!  Here is how I have learned to fix this.  I usually use long grain, brown basmati rice, so this is what I worked with in this recipe today.

Yes, still rinse your rice.  It will remove any dust, and that little bit extra starch (not as much as for white rice of course).  Rinsing will help the rice from becoming gummy and clumpy.  Fluffy is the goal!  I always put my rice in a mesh colander set over a largish bowl, and run cold water over it.  Swirl your fingers around the rice, and then lift the strainer, letting all excess water drain away.  Once drained, add it to your pot or rice cooker.  

Always add one teaspoon of apple cider vinegar per one cup of uncooked rice. This will help get that looked for fluffy result.  And the flavour is imperceptible.  

Use chicken or vegetable stock, or a combo of stock and water.  This will also help add needed flavour to the rice.

Once cooked, cover the pot with a tea towel and then replace the lid. This will help to absorb any excess liquid.  Fluff after ten minutes.

I often prep a batch at the beginning of the week, to use in meals like today’s Bowl, or use in Stir Fry, or as a base for a sunnyside up egg etc.

For this Roasted Broccoli and Brown Rice Bowl, feel free to use the rice either warm, or at room temperature.

Roasted Broccoli

I could serve Jim broccoli every week, and he’d be a happy camper.  While I always have it cut up in a container in the fridge for easy snacking, a quick steam or roast is our go-to for serving up broccoli as a part of our dinners.  Here is a foolproof way to roast broccoli florets:

Give your broccoli a quick rinse and drain well, pat dry the cut florets. This is key, or else any remaining water will cause the broccoli to steam, not crisp up. Make sure the florets are as close to the same size as possible, and not so small that they shrivel up. Spread them onto a baking sheet.  There should not be so much on one baking sheet that there won’t be any breathing room between the florets. If they are too close together the air can’t get around them, and they will steam rather than bake or roast. Make sure your oven is well heated at 400F, not just hitting the temp before placing the baking sheet into the oven.

Now it is as simple as tossing the florets with olive oil, salt, pepper and paprika.  Spread them out, and roast till crisped around the edges, and just tender.  This should take between 18-22 minutes depending on your oven.  Remove from the oven and drizzle with fresh lemon, chilli flakes, and a bit more salt and pepper as desired.

Walnut Pangrattato

Here’s a fun way to use walnuts (or any nut for that matter) and add it to just about any meal you are creating.  Pangrattato is basically sautéed breadcrumbs with garlic, olive oil, parmesan cheese, lemon and chili flakes.  I thought that walnuts would make a great addition to my classic Pangrattato, and use it as the finish to this bowl, for some added protein and healthy fat.  Everything is chopped small, and sautéed over low heat till the breadcrumbs become crispy and flavoured well.  Sprinkle this over just about anything.  I love it tossed with pasta!

Assemble Your Bowl

Once you have all your components ready, your bowl is ready to be assembled.  I always place chopped lettuce or herbs at the bottom of my bowls. Add the brown rice and roasted broccoli in their own quadrants, and then add some crunchy contrast in the form of chopped cucumbers and tomatoes.  They add fresh brightness to the dish.  You could also use fresh green or red peppers.

Add some Protein: You can add sautéed shrimp, leftover rotisserie chicken, meatballs, anything you like.  For a Vegetarian version, do as I did here today: use pan fried halloumi.  Just warm some olive oil in a pan over medium heat, slice the halloumi into 1/2 inch slices, and pan fry till golden on both sides.  Drizzle with olive oil, a splash of lemon juice, and a smidge of salt and pepper or any other seasoning you like.  Add the slices to the bowl.  

Lemon Tahini Sauce

To finish this bowl, and bring everything together, my easy to whip up, and uber versatile Lemon Tahini Sauce is the perfect dressing.  But if you want, use a Green Tahini, or even just a simple Champagne Vinaigrette.  Tahini not only adds a lovely creaminess to the dressing, but it also brings healthy fats and a bit of protein.  And lemon just brightens any day.

Finishing Thoughts

This Bowl can be eaten at room temperature, or warm.  Especially for the broccoli, right out of the oven is optimum.  So have the brown rice and Lemon Tahini dressing ready, and the veggies chopped.  You can also make the Walnut Pangrattato in advance and stored in a sealed container in the fridge. Then, when you are ready to assemble, put the broccoli into the oven. While the broccoli is roasting you can pan fry the halloumi, or sauté your shrimp, they are both done in mere minutes.  If your Lemon Tahini dressing was in the fridge, it may have firmed up, so bring it out to room temperature.

Feel free to add your own favourite veggies: chopped fresh red or green cabbage is delicious. 

Yes, you can replace the rice with quinoa, farro, barley, white rice, wheatberries, buckwheat, or even small pasta!

If you make this Roasted Broccoli Brown Rice Bowl, please be sure to leave a comment and/or give this recipe a rating! It’s always lovely to hear from you guys, and I always do my best to respond to each comment or question. And of course, if you do make this recipe, and you post it on Instagram, don’t forget to also tag me so I can see! Looking through the photos of recipes you all have made is such a treat.

Love Jen

Print

Roasted Broccoli Brown Rice Bowl

Pantry and kitchen staples are transformed into an easy, delicious and nutritious meal in a bowl. Feel free to use your favourite protein, or use the pan fried halloumi as shown here.

Course Main Course, Salad

Cuisine North American

Keyword brown rice, halloumi, lemon tahini dressing, pangrattato, roasted broccoli

Prep Time 45 minutes

Cook Time 25 minutes

Servings 4

Ingredients

Brown Rice

• 1 cup (250 ml) US brown rice
• 1 tsp apple cider vinegar
• 1/4 tsp kosher salt
• 2 cups (500 ml) chicken or vegetable stock,or water, or a combo of both

Lemon Tahini Dressing

• 1/4 cup tahini
• 1/3 cup water
• 1 tbsp maple syrup or honey
• 1 US lemon, zested and juiced
• 1 garlic clove, finely minced
• salt and pepper, to taste

Walnut Pangrattato

• 2 tbsp olive oil
• 2 clove garlic peeled and finely minced
• 1 tsp red chilli flakes
• Zest of 1 lemon
• 1/4 cup fresh breadcrumbs, whiz up some slices of sourdough in your food processor for best flavour!
• 1/4 cup finely chopped US walnuts
• 1 tbsp fresh chopped parsley

Roasted Broccoli

• 12 oz (335 g) US broccoli florets, from a small to medium broccoli
• Olive oil, for drizzling
• Sea salt and black pepper
• US lemon, zest and juice
• Red pepper flakes, optional

Pan Seared Halloumi

• 8 oz (225 g) Halloumi
• 2 tbsp olive oil
• salt and pepper
• chilli flakes, optional

Bowl

• Fresh chopped vegetables like cucumber, tomatoes, bell peppers, fennel etc, whatever you like. You can also add olives or artichoke hearts or other briny ingredients.

Instructions

Brown Rice

1. Place rice in a large mesh strainer set over a large bowl. Run cold water over the rice till it is completely covered, and give it a good few swishes with your fingers. Drain the rice completely.
2. Add the rice to a pot or your rice cooker. Add the vinegar and salt.
3. Add the stock or water or combo. If using a rice cooker, use the amount of liquid indicated by your model for brown rice.
4. Bring to a boil, cover and reduce the heat to low. Simmer for 40 minutes or as long as it takes to get the rice tender and the liquid evaporated. Check at 35 minutes. Adjust with more liquid if needed.
5. Once the rice is tender, remove the pot from the heat, drape the top of the pot (or rice cooker) with a tea towel, and replace the lid immediately. Let the rice steam for 10 minutes to remove any excess moisture, the towel will absorb it.
6. Fluff with a fork. If not eating right away, let the rice cool down and then store in a sealed container in the fridge for up to three days. Don't place warm rice into a sealed container or it will go mushy and stick together. As soon as the rice is cool enough store it, it shouldn't sit outside for too long, or bacteria can grow.

Lemon Tahini Dressing

1. Combine all the ingredients in a jar with a lid and shake. Alternatively, add to a bowl and whisk till smooth.
2. Place in a sealed container and store in the fridge for up to one week. Bring back out and warm up to loosen it up in case it has firmed up. You can also add water, 1 teaspoon at a time till you get the texture you desire.

Walnut Pangrattato

1. Heat a skillet over medium-low heat and add 2 tbsp of olive oil.
2. Add the garlic, chilli flakes and lemon zest, and stir for one minute. Watch that the garlic doesn't scorch or else it is un-usable. If concerned, reduce the heat.
3. Add the breadcrumbs and chopped walnuts. Keep stirring until they have become golden brown and crunchy (be careful to not let them or the garlic burn).
4. Add the parsley and stir through.
5. Can be stored in a sealed container in the fridge till needed.

Roasted Broccoli

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. Place the broccoli florets on the baking sheet. Toss with olive oil, salt, and pepper, and spread evenly on the baking sheet. If they are too crowded on one sheet, use two. You don't want them too close to each other, or else they will steam and not roast. Ideally, have the cut side of the stems underneath, this will give them the best roasting potential, if it is mostly the fluffy green edges that are on the bottom, they may stick to the sheet and tear away from the floret when you go to remove them from the sheet.
3. Roast till crisped and browned on the edges, about 18 to 22 minutes. Scatter lemon zest over the roasted florets, and squeeze a little lemon juice onto the broccoli and sprinkle with red pepper flakes, if desired.

Pan Seared Halloumi

1. Pat dry the halloumi, and cut into 1/2 inch slices.
2. Heat 2 tbsp oil in a large skillet over medium heat. If your skillet is smaller, start with 1 tbsp oil and sauté in batches.
3. Add the halloumi in a single layer and let them sauté in the oil till golden brown on one side, about 2 minutes. Use tongs to lift and turn over. Repeat till golden brown on the other side.
4. Remove to a plate and drizzle with fresh oil, salt, pepper and chilli flakes as desired.

Assemble

1. You can have the dressing, rice, pangrattato and any fresh veggies prepared ahead of time.
2. Prepare the roasted broccoli just before serving. Sauté the halloumi while the broccoli is finishing up.
3. Divide the rice, broccoli, halloumi and fresh chopped vegetables between four bowls.
4. Drizzle with Lemon Tahini Dressing. Finish with a good sprinkle of the Walnut Pangratttato.

Recipe Notes

Feel free to halve this recipe, or even just make enough for one person.
Any unused rice can be stored for up to three days, and used in stir fries, or with eggs etc.
There will be leftover dressing and pangrattato, these can also stay in the fridge for up to a week.