Herbed Rice Bake with Broccoli (AKA the Enchanted Broccoli Forest)

Source: The New Enchanted Broccoli Forest
(slightly modified by Aimee)

2 cups uncooked brown rice
2 crowns broccoli
oil for frying
½ cup chopped onion
1 large clove garlic, minced
½ cup toasted sunflower seeds
1 tsp each: dill, basil, oregano
1 TB parsley
1/2 tsp each: salt, thyme
2 TB lemon juice

1/4 cup grated Parmesan (optional)
2 TB olive oil

1. Cook rice in 4 cups water & transfer to large bowl.
2. Meanwhile, preheat oven to 325. Trim the broccoli so that the spears are somewhat long. Steam until bright green and crisp-tender. Drain, rinse under cold water, & set aside.
3. Saute onion & garlic in oil. Add to rice, along with salt, seeds, herbs, lemon juice, & optional Parmesan. Mix well & spread into an oiled 13 x 9 baking dish.
4. Arrange the broccoli upright in the rice; drizzle with olive oil. Cover & bake 20 minutes.