Chicken Liver with Rice and Vegetables – Easy and Nutritious

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A wholesome, one-pan chicken liver recipe with rice and vegetables recipe that’s hearty, nourishing, and naturally gluten-free — the perfect comfort meal packed with iron, fibre, and flavour!

This recipe takes me straight back to my childhood in Bulgaria. Around Easter time, my mum would always make a traditional dish called “Bulgarian Drob Sarma” — from the Bulgarian word дроб, meaning “liver.”

It’s usually made with lamb liver, rice, and vegetables, baked slowly until tender and fragrant. This is a popular dish in Bulgaria and the Balkans, with numerous variations. But as a child, I completely refused to eat lamb! So, in her gentle, creative way, Mum started making a version with chicken liver instead — just for me. Well, I was a picky child, just like I am now as an adult, lol.

Today, I still make it her way, only with my clean, gluten-free lifestyle — using Arborio rice, kale, and homemade chicken stock. It’s nourishing, rich in flavour, and a reminder that food doesn’t need to be complicated to be full of care and tradition.

This recipe is not the traditional one; it is my version, just like many dinner recipes on this blog, like chicken with rice and vegetables or golden chicken with rice. Also, the original includes a topping similar to that in Bulgarian moussaka, but I prefer to keep the rice fluffier.

In general, my recipes featured the same comfort foods but enriched with extra fibre, aromatic herbs, and love.

Why Chicken Liver Deserves a Spot on Your Plate

Chicken liver is one of the most nutrient-dense foods available. Just 100g provides over 300% of your daily vitamin A intake, which is essential for healthy vision and immunity.

It’s also a great source of heme iron, which is more easily absorbed than plant-based iron — making it ideal for those prone to fatigue or low iron levels.

However, liver is a valuable food and source of many nutrients, vitamins, and minerals, and I really like it; it should be consumed in moderation.

Chicken Liver Rice Vegetables Recipe Ingredients

For about 4 servings:

• 400g chicken liver, raw and cleaned – a powerhouse of nutrition. It’s one of the richest natural sources of iron, vitamin A, B12, folate, and high-quality protein. Always choose organic or free-range chicken livers to avoid residues from conventional farming and ensure a better flavor and higher nutrient density.
• 1 cup (200g) Arborio rice – its plump, starchy grains give the dish its creamy texture. Arborio is naturally gluten-free and provides slow-release carbohydrates for steady energy.
• 3 medium carrots, finely chopped – rich in beta-carotene, fibre, and antioxidants, carrots add gentle sweetness and colour balance.
• 1 large onion, chopped – brings subtle sweetness and depth; onions also contain prebiotic fibres beneficial for gut health.
• 150g kale, chopped and massaged with salt – kale adds minerals like calcium, magnesium, and vitamin K, and massaging helps soften its fibres and reduce bitterness. Choose organic kale whenever possible since it’s on the EWG’s “Dirty Dozen” list of produce with higher pesticide residues.
• 1 tbsp rice bran oil – ideal for high-heat cooking and rich in vitamin E and antioxidants.
• 1 knob ghee (about 15g) – ghee adds richness, depth, and a beautiful nutty aroma. It’s also lactose-free, making it ideal for individuals with lactose sensitivities. Opt for grass-fed ghee for its higher CLA (conjugated linoleic acid) and omega-3 content.
• 600ml homemade chicken stock – not only enhances flavour but also adds collagen, minerals, and amino acids that support gut lining and joint health.
• Sea salt and freshly ground black pepper, to taste.

Equipment

Cast-iron shallow casserole dish

Chicken Liver Recipe Step-by-Step Method

1. Prepare the liver and vegetables. Clean the chicken livers, removing any visible tendons. Dice the carrots and onion finely, and chop the kale (massage it with a pinch of salt to tenderise it).
2. Sauté to lock in flavour. In a large ovenproof pan or casserole dish, heat the rice bran oil and ghee. Add the onion and carrots, and sauté for 3–4 minutes, until they start to soften. Add the chicken liver and cook for another 3–5 minutes, stirring occasionally, just to seal the liver’s surface.
3. Add kale and rice. Stir in the kale and rice, mixing well so the grains are coated with the juices and fats — this gives them that rich, toasty flavour later.
4. Pour in stock and season. Add the homemade chicken stock, season with salt and pepper, and give it a final stir.
5. Bake to perfection. Cover with a lid and bake in a preheated oven at 190°C (375°F) for approximately 45 minutes, or until the rice has absorbed all the liquid and becomes creamy.
6. Rest and serve. Remove from the oven, let it rest for 10 minutes, and fluff gently before serving.

Chicken Liver with Rice and Vegetables Tips

• Don’t overcook the liver before baking; sealing it briefly keeps it juicy.
• Arborio rice absorbs more stock than long-grain rice — don’t substitute unless adjusting liquid ratios.
• Massaging kale with salt breaks down its fibres and enhances its natural sweetness.
• Always use homemade or low-sodium stock — commercial ones can be overly salty and contain additives.

Chicken Liver, Rice, and Vegetables Nutritional Facts

(Per Serving, Approximate)

• Calories: 410 kcal
• Protein: 26 g
• Fat: 14 g
• Carbohydrates: 44 g
• Fibre: 5 g
• Iron: 12 mg (67% NRV)
• Vitamin A: 9500 µg (over 100% NRV)

Variations and Substitutions

If you prefer a lighter version, substitute half of the rice with cauliflower rice for a lower-carb option. You can also replace kale with spinach or Swiss chard, which cook faster and have a milder flavour.

For a Mediterranean twist, stir in fresh parsley, a pinch of oregano, or a squeeze of lemon juice before serving.

Chicken Liver Rice Recipe Serving Suggestions

Serve this dish warm, accompanied by a side of fresh salad, steamed vegetables, or roasted roots. It’s also perfect for batch cooking — it reheats beautifully the next day, and the flavours deepen overnight.

FAQs

1. Can I use frozen kale?
Yes, thawed and well-drained frozen kale works beautifully. Freezing even enhances its sweetness.

2. How do I know when the liver is cooked perfectly?
When sliced, liver should be browned on the outside but slightly pink inside. Overcooked liver turns grainy and loses its delicate taste.

3. Can I make this recipe dairy-free?
Absolutely. Simply replace ghee with more rice bran oil or cold-pressed olive oil.

4. Can I use brown rice?
Yes, but increase the stock to about 750ml and extend the cooking time by 15–20 minutes.

5. Is chicken liver safe to eat often?
Yes, in moderation. It’s an excellent nutrient source but high in vitamin A, so enjoy it once or twice a week.

6. Can I meal-prep this dish?
Yes! Store it in airtight containers in the fridge for up to three days, or freeze for up to two months. Reheat gently with a splash of stock or water.

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