Rice and vegetable bake
3 of your 5 a day
A dish that is ideal all year round, and packed full of vegetables
Ingredients - Serves 4 Adults
- 1 tablespoon of oil
- 1 large onion
- 100g / 3 ½ oz. of baby corn
- 1 medium red pepper
- 1 medium yellow pepper
- 2 medium carrots
- 150g / 5 ½ oz. of cauliflower
- 225g /8 oz. of long grain rice
- 600ml /1 pint of low salt vegetable stock
- 1 teaspoon of cumin powder
- 1 teaspoon of mild curry powder
- 1 teaspoon of tomato purée
Method
- Chop the vegetables
- Heat the oil in a saucepan and add the onions for 1 minute. Add the remaining vegetables and cook until softened
- Add the rice and stir in the cumin powder, curry powder, tomato puree and stock. Bring to the boil
- Reduce the heat, cover the pan and simmer for 15 to 20 minutes, until the rice is tender and the liquid absorbed
Serving Suggestions
Choose brown rice for added fibre
All our recipes are nutritionally analysed by our team of experts.
1/4 of this recipe contains
of an adult's reference intake
| Nutrition Information |
| Typical Values | Per 100g | Per Portion (405g) |
| Energy | 300Kj | 1215Kj |
| 71Kcal | 288Kcal |
| Fat | 1.1g | 4.4g |
| (of which saturates) | 0.1g | 0.6g |
| Carbohydrate | 12.8g | 51.9g |
| (of which sugars) | 2.5g | 10.1g |
| Fibre | 1.3g | 5.4g |
| Protein | 1.9g | 7.5g |
| Salt | 0.2g | 0.8g |
Disclaimer.
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