Healthy Broccoli Rice Recipe

Published: February 7, 2026 | Last Updated on: February 9, 2026
| by Hema

Getting kids to eat vegetables can be challenging, especially green veggies like broccoli. But when broccoli is combined with rice and mild spices, it becomes tasty, filling, and kid-approved. This healthy broccoli rice recipe for kids is a wholesome one-pot meal that works well for lunch boxes, school meals, or quick dinners. It is soft, mildly spiced, and easy to digest, making it suitable even for young children.

It is also a great way to introduce broccoli to picky eaters, as the rice absorbs the flavors and reduces the strong taste of the vegetable. Packed with fiber, vitamins, and minerals, this dish supports healthy digestion and overall growth. You can customize it by adding ghee for extra flavor or mixing in other vegetables your child already enjoys, making mealtimes both nutritious and stress-free for parents.

Health Benefits of Broccoli

• Boosts immunity: Rich in vitamin C and vitamin A, broccoli helps strengthen the immune system and protects kids from common infections.
• Supports digestion: Its high fiber content promotes smooth digestion and helps prevent constipation in children.
• Protects growing cells: Loaded with antioxidants, broccoli helps protect cells from damage and supports healthy growth.
• Builds strong bones: Contains calcium and vitamin K, which are essential for healthy bones and proper bone development.
• Improves nutrient absorption: Helps enhance iron absorption from foods, supporting healthy blood levels and overall growth.

Healthy Broccoli Rice for Kids

Ingredients

• Cooked rice – 1 cup
• Broccoli florets (finely chopped) – ½ cup
• Onion (finely chopped) – 2 tbsp
• Garlic (finely chopped) – 1 small clove
• Turmeric powder – ¼ tsp
• Pepper powder – ¼ tsp
• Salt – as needed
• Oil or ghee – 1 tsp

Method

1. Wash broccoli thoroughly and blanch it in hot water for 2–3 minutes. Drain and chop finely.
2. Heat oil or ghee in a pan. Add chopped garlic and onion, sauté until soft.
3. Add chopped broccoli, turmeric powder, pepper powder, and salt. Cook on low flame for 3–4 minutes.
4. Add cooked rice and mix gently until everything is well combined.
5. Switch off the flame and serve warm.

Tip: For toddlers, mash lightly before serving.

Including broccoli in a child’s daily diet provides a wide range of essential nutrients needed for healthy growth and development. Its vitamins strengthen immunity, fiber supports digestion, and antioxidants protect growing cells, while calcium and vitamin K help build strong bones. When cooked soft and combined with familiar foods like rice, broccoli becomes easier to digest and more acceptable for kids, making it a simple and effective way to improve their overall nutrition.

Healthy Broccoli Rice Recipe

This healthy broccoli rice recipe for kids is a wholesome one-pot meal that works well for lunch boxes, school meals, or quick dinners.

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Course: Breakfast / Dinner / Tiffin Box

Cuisine: Indian

Keyword: broccoli rice recipe for kids

Ingredients

• 1 cup Cooked rice
• ½ cup Broccoli florets (finely chopped)
• 2 tbsp Onion (finely chopped)
• 1 small clove Garlic (finely chopped)
• ¼ tsp Turmeric powder
• ¼ tsp Pepper powder
• Salt – as needed
• Oil or ghee – 1 tsp

Instructions

• Wash broccoli thoroughly and blanch it in hot water for 2–3 minutes. Drain and chop finely.

• Heat oil or ghee in a pan. Add chopped garlic and onion, sauté until soft.

• Add chopped broccoli, turmeric powder, pepper powder, and salt. Cook on low flame for 3–4 minutes.

• Add cooked rice and mix gently until everything is well combined.

• Switch off the flame and serve warm.

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