Taste from the Roots - Broccoli Rice Casserole

Broccoli Rice Casserole


5 medium broccoli crowns (chopped into bite-sized pieces)

1 Tbsp. ghee

2 tsp. Subji Spice Mixture

1 cup basmati rice

2¼ cups water

2 ribs celery (chopped bite size)

7 oz. vegetable broth

Fresh ground black pepper


  1. Lightly fry the spice mixture in ghee in a small saucepan and add rice and water.
  2. Boil rice, covered tightly for five minutes in the water. Pour mixture into a large casserole dish as the first layer.
  3. Add chopped celery and broccoli and pour the vegetable broth over the top. Cover and bake at 400° F for 25 minutes.
  4. When done, remove cover and season with salt and pepper.

Enjoy the health benefits of broccoli with this delicious ayurvedic recipe for broccoli rice casserole. Eating fresh, home-cooked foods is a great way to promote vibrant health and longevity.

Health benefits of broccoli

  1. It is packed with vitamins and minerals.
  2. It contains multiple potent antioxidants that support healthy cells and tissues.
  3. Bioactive compounds may contribute to reducing inflammation.
  4. Broccoli may have a cancer-preventative effect.
  5. Antioxidants and fiber present may aid blood sugar control.
  6. It may reduce various heart disease risk factors and prevent heart tissue damage.

Health benefits of basmati rice

  1. It has a lower glycemic index, which can help to regulate a diabetic person’s blood sugar.
  2. It’s good for dieting and maintaining a healthy weight.
  3. It contains a high amount of fiber which promotes in a healthy cardiovascular system.
  4. It’s a great digestion/constipation aid.
  5. It can lower blood pressure levels.
  6. It promotes healthy brain function.

Health benefits of celery

  1. Celery is a great source of important antioxidants.
  2. IT reduces inflammation.
  3. Celery supports a healthy digestive tract and keeps you regular.
  4. Celery is rich in vitamins and minerals with a low glycemia index.
  5. Celery has a neutralizing effect on acidic foods.
  6. Celery seed extracts can treat high blood pressure because of their anti-hypertensive properties.

Health benefits of Pepper

  1. Pepper helps to prevent the occurrence of cancer.
  2. Pepper helps in combating gastrointestinal diseases.
  3. It prevents bacterial diseases, constipation, and diarrhea.
  4. Pepper if used in dishes helps remove phlegm from the body.
  5. Pepper improves blood circulation throughout the body.
  6. Phytonutrients present in pepper breaks down excess fat.

Health benefits of vegetable broth

  1. A good way to provide nutrients to your body.
  2. It is a healthy alternative for people who can’t eat raw foods.
  3. It helps flush out wastes from your body.
  4. Vegetable broth energies your body.
  5. It promotes longevity.