There’s something about a dish that feels both hearty and wholesome, yet doesn’t demand hours in the kitchen. This high protein beef rice hits that sweet spot. It’s the kind of meal you turn to when you want comfort without the fuss, and it’s packed with enough good stuff to keep you fueled well into the evening.
The last time I made this, I was juggling the usual chaos—emails buzzing, a half-finished book on the table, and my mind wandering between dinner plans and tomorrow’s to-dos. I started cooking with a vague sense of timing, not quite sure if I should have prepped more or less. Somehow, the warm aroma of cumin and smoked paprika softened the edges of that hectic moment. The sizzle of the lean ground beef mingling with garlic and peppers brought a little calm. When I finally stirred in the cooked brown rice and saw those bright green peas pop against the beef, it felt like a small victory. It wasn’t perfect, maybe my chopping was a bit uneven, but it was exactly what dinner needed to be.
There’s a quiet satisfaction in a meal that’s both comforting and nourishing, especially on nights when you barely have time to think about food.
- Balanced and filling without feeling heavy—just right for a busy weeknight.
- Combines lean protein with fiber-rich brown rice and fresh veggies, so it’s a real meal, not just a quick fix.
- It’s simple—and that’s kind of the point. No complicated steps or hard-to-find ingredients.
- Flavors that warm the kitchen and the belly, but you might find yourself wanting a bit more spice if you’re used to bolder tastes.
Don’t worry if you’re not a pro with a skillet or if your timing’s a little off—this recipe is forgiving, and that’s a relief when life gets busy.
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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, rinsed
2 cups low-sodium beef broth
1 pound lean ground beef (90% lean)
1 medium onion, finely chopped
3 cloves garlic, minced
1 cup diced bell pepper (red or green)
1 cup frozen peas
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon black pepper
1/2 teaspoon salt
1/4 cup chopped fresh parsley
Instructions
In a medium saucepan, combine the rinsed brown rice and beef broth. Bring to a boil over medium-high heat.
Once boiling, reduce heat to low, cover, and simmer for 25 minutes or until rice is tender and liquid is absorbed.
While the rice cooks, heat olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Add the minced garlic and diced bell pepper to the skillet and cook for another 2 minutes.
Add the ground beef to the skillet, breaking it apart with a spatula. Cook until browned and no longer pink, about 6-8 minutes.
Stir in the ground cumin, smoked paprika, black pepper, and salt. Mix well to combine.
Add the frozen peas to the beef mixture and cook for 2-3 minutes until heated through.
When the rice is done, fluff it with a fork and add it to the skillet with the beef and vegetables.
Gently stir everything together until well combined and heated through.
Remove from heat and stir in the chopped fresh parsley.
Serve hot.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Cooking tools? Nothing fancy is needed here. A sturdy skillet and a medium saucepan do the trick. I usually serve this dish straight from the pan, but it’s also great with a side of simple greens or a dollop of plain yogurt to cut through the richness. Sometimes, I toss in a handful of chopped nuts for a bit of crunch, though I haven’t tested how that changes the texture fully. If you like it spicier, a pinch of chili flakes at the end can add a nice kick without overwhelming the other flavors. And for a fresher feel, swapping peas for chopped zucchini works okay, but it’s not quite the same cozy vibe.
FAQ
Can I use white rice instead of brown rice? You can, but cooking times will be different, so keep an eye on it to avoid mushiness.
Is this recipe freezer-friendly? It’s best fresh or refrigerated for a few days since the peas and rice can get a bit soft after freezing.
Can I swap ground beef for another protein? Ground turkey or chicken might work similarly, though flavor and texture will change.
What if I don’t have beef broth? Water or vegetable broth can be a substitute, but the depth of flavor won’t be quite the same.
If you’re looking for a no-fuss dinner that still feels like you made something worthwhile, this high protein beef rice might just become your new go-to. Give it a try and see how it fits into your evening rhythm.