Mediterranean Broccoli Fried Rice
This Mediterranean Broccoli Fried Rice is a light, flavorful twist on a classic comfort dish. It combines fluffy rice with tender-crisp broccoli, roasted cashews, and a simple garlic-soy sauce infused with olive oil. The result is a dish that’s satisfying yet fresh—perfect as a weeknight main or a quick side. With optional add-ins like bell peppers, carrots, or eggs, you can make it as simple or colorful as you like.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 3–4
Ingredients
Main Ingredients:
3 cups cooked rice (preferably day-old basmati or jasmine rice)
2 cups broccoli florets, cut into small bite-sized pieces
¼ cup cashew nuts
3 scallions (green onions), chopped
Sauce and Seasonings:
2 tbsp olive oil (plus extra if needed)
2 tsp soy sauce or tamari
2 cloves garlic, minced or chopped
½ tsp brown sugar
¼ tsp chili flakes (adjust to taste)
Salt, to taste
Optional Add-ins:
½ tsp grated ginger
½ cup diced carrots or bell peppers
1 egg, lightly beaten (for added protein)
Instructions
Prepare your ingredients:
Make sure your rice is cold or at least room temperature—it fries better and doesn’t get mushy. Chop all vegetables and keep them ready.
Toast the cashews:
Heat a large skillet or wok over medium heat. Add the cashews and dry-toast them for 2–3 minutes until golden and fragrant. Remove and set aside.
Cook the broccoli:
In the same pan, add 1 tablespoon of olive oil. Add broccoli florets and stir-fry for about 3–4 minutes until bright green and slightly tender but still crisp. If you’re using carrots or bell peppers, add them here too.
Add aromatics:
Push the broccoli to one side and add another 1 tablespoon of olive oil to the pan. Add garlic (and ginger, if using), and sauté until fragrant—about 30 seconds.
Optional egg step:
If adding an egg, pour it into the empty side of the pan and scramble lightly until just set, then mix it into the vegetables.
Add the rice:
Add the cooked rice and scallions, breaking up any clumps with a spatula. Stir-fry everything together for 2–3 minutes so the rice heats through and starts to crisp slightly.
Season:
Drizzle in soy sauce, brown sugar, and chili flakes, and toss well to coat evenly. Adjust salt and add a splash more olive oil if it looks dry.
Finish and serve:
Stir in the toasted cashews just before serving for crunch. Serve hot, garnished with extra scallions or a squeeze of lemon if desired.
Tips & Variations
Use day-old rice for best texture:
Freshly cooked rice can be too soft and sticky for frying. Cold, leftover rice separates easily and gives that perfect slightly crisp texture. If you’re using fresh rice, spread it on a plate and let it cool for 20–30 minutes before frying.
Don’t overcook the broccoli:
The key to great texture is keeping the broccoli slightly firm. Stir-fry it just until bright green and crisp-tender so it holds up in the dish.
Add a Mediterranean touch:
For a true Mediterranean feel, drizzle with extra virgin olive oil before serving or add a squeeze of lemon juice for brightness. You can also sprinkle in dried oregano, parsley, or fresh basil at the end.
Mix up your vegetables:
Broccoli pairs beautifully with carrots, bell peppers, peas, zucchini, or even spinach. Use whatever you have on hand to make it colorful and more nutritious.
Boost the protein:
Add scrambled eggs, chickpeas, or grilled chicken for a heartier version. If you prefer plant-based protein, toss in some tofu or tempeh cubes.
Balance the flavors:
A small amount of brown sugar enhances the savory umami of soy sauce without making it sweet. If you prefer a tangier flavor, replace sugar with a splash of balsamic vinegar or pomegranate molasses.
Toast your nuts:
Lightly toasting the cashews deepens their flavor and adds crunch. You can also try almonds or pine nuts for variety.
Make it spicy or mild:
Adjust the chili flakes to taste. For gentle warmth, use a pinch; for more heat, try a bit of harissa or Aleppo pepper for Mediterranean-style spice.
Add a finishing touch:
Top with crumbled feta, fresh herbs, or a drizzle of tahini to bring all the flavors together.
Great for meal prep:
This dish keeps well in the fridge for up to 3 days and tastes just as good reheated. It’s perfect for quick lunches or as a healthy side for grilled meats or seafood.
Q&A
Q: Can I use frozen broccoli instead of fresh?
Yes. Frozen broccoli works fine—just thaw it and pat it dry before cooking so it doesn’t release excess water into the rice. Cook it briefly to keep a good texture.
Q: What kind of rice works best?
Basmati or jasmine rice are ideal because they stay fluffy and separate nicely. Short-grain rice tends to be stickier but can still work in a pinch.
Q: Can I make this dish vegan?
Absolutely. The recipe is naturally vegan if you skip the egg and use soy sauce or tamari. You can also add chickpeas or tofu for plant-based protein.
Q: How do I keep my fried rice from being soggy?
Use cold, dry rice and a hot pan. Stir-fry in small batches if your pan is small—too much at once traps steam and softens the rice.
Q: Can I add a sauce for extra flavor?
If you’d like a richer finish, add a drizzle of lemon-tahini sauce, soy glaze, or a splash of balsamic reduction just before serving.
Nutrition
(per serving, based on 4 servings and without optional ingredients)
Calories: ~310
Protein: 8 g
Carbohydrates: 40 g
Dietary Fiber: 4 g
Total Fat: 13 g
Saturated Fat: 2 g
Sodium: 480 mg
Sugar: 3 g
Vitamin C: 120% DV
Iron: 10% DV
Calcium: 6% DV
(Values are estimates and may vary depending on portion size and add-ins like eggs or feta.)
Conclusion
This Mediterranean Broccoli Fried Rice is a quick, flavorful way to turn simple ingredients into a nourishing meal. It balances the nuttiness of cashews, the freshness of broccoli, and the savory umami from garlic and soy with the brightness of olive oil and herbs. It’s easy to customize, easy to store, and full of wholesome Mediterranean flavor. Whether you serve it on its own or as a side to grilled chicken or fish, this fried rice delivers comfort with a healthy, vibrant twist.