Prep Time:10 mins
Understanding food allergies and intolerances
Rice and vegetable bake
Cooking Time:30 mins
Serves:4 Adults
Cost:Low
A dish that is ideal all year round, and packed full of vegetables
Ingredients
- 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
What you will need
- Chopping board
- Chopping knife
- Measuring jug(for liquids)
- Saucepan
- Wooden spoon
Serving suggestions
Choose brown rice for added fibre
"This recipe is suitable for vegetarians"
