There’s something about coming home after a long day and craving a meal that feels both nourishing and comforting. This high protein beef rice fits that craving perfectly. I remember one evening—I was halfway through sorting laundry and could already smell the garlic and cumin sizzling in the pan. The sound of rice bubbling away on the stove mingled with the soft chop of bell peppers and broccoli. I might have gotten distracted by a text or two because the timing was a little off, but that didn’t matter. The warmth from the skillet and the mixed aromas filled the kitchen, pulling me into something simple but satisfying.
This isn’t one of those complicated recipes that demands your full attention or a long list of ingredients. It’s a solid, honest meal that feels a little like a hug on a plate. Between the tender ground beef and the nutty brown rice, you get a blend of textures that make each bite interesting. Plus, the fresh parsley stirred in at the end adds a subtle brightness that lifts the whole dish.
Why You’ll Love It:
- It balances protein and veggies in a way that feels complete but not overwhelming.
- The spices are gentle yet flavorful — smoky paprika and cumin bring warmth without heat.
- It’s simple — and that’s kind of the point. No need to overthink dinner.
- Ready in under an hour, so it fits into busy weeknights.
- Not a one-pot miracle, but close enough to feel manageable.
If you’re worried about whether it’ll hold up as leftovers, it definitely does. Just keep it airtight in the fridge and reheat gently to keep those veggies from getting soggy.
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High Protein Beef Rice
- Total Time: 40 minutes
- Yield: 4 1x
Description
A hearty and nutritious high-protein beef rice dish packed with lean ground beef, brown rice, and vegetables, perfect for a balanced meal.
Ingredients
1 cup brown rice
2 cups low-sodium beef broth
1 tablespoon olive oil
1 pound lean ground beef (90% lean)
1 medium onion, diced
3 cloves garlic, minced
1 cup diced bell pepper (any color)
1 cup chopped broccoli florets
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon black pepper
1/2 teaspoon salt
1/4 cup chopped fresh parsley
Instructions
Rinse the brown rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed brown rice and beef broth. Bring to a boil over high heat.
Once boiling, reduce heat to low, cover, and simmer for 25 minutes or until the rice is tender and the liquid is absorbed.
While the rice is cooking, heat olive oil in a large skillet over medium-high heat.
Add the diced onion and cook for 3-4 minutes until softened.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Add the lean ground beef to the skillet and cook, breaking it apart with a spoon, until browned and cooked through, about 6-8 minutes.
Stir in the diced bell pepper and chopped broccoli florets. Cook for 4-5 minutes until the vegetables are tender-crisp.
Add the ground cumin, smoked paprika, black pepper, and salt to the beef and vegetable mixture. Stir well to combine.
When the rice is done, fluff it with a fork and add it to the skillet with the beef and vegetables. Stir to combine all ingredients evenly.
Cook for an additional 2 minutes, stirring occasionally, to allow flavors to meld.
Remove from heat and stir in the chopped fresh parsley.
Serve warm.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Kitchen Notes: You don’t need any fancy equipment here — just a skillet and a saucepan. When you serve this, I usually like to add a squeeze of fresh lemon or even a dollop of yogurt on the side, just for contrast. I haven’t tested it with other grains, but swapping brown rice for quinoa might work if you’re into that. Using whatever veggies you have on hand feels right, too — sometimes I throw in some diced carrots or mushrooms if they’re staring at me from the fridge. Just keep an eye on the cooking times since not all veggies soften the same way.
FAQ:
Q: Can I use ground turkey instead of beef?
A: Sure, but the flavor will be a bit different and less rich. You might want to add a splash of soy sauce or extra seasoning.
Q: Can I make this gluten-free?
A: Absolutely, all the ingredients here should be naturally gluten-free, just double-check your broth.
Q: How spicy is this dish?
A: It’s mild, thanks to the smoked paprika and cumin — more warmth than heat.
Give this high protein beef rice a shot next time you want a meal that’s both filling and straightforward. You might find yourself coming back to it more often than you expect.