Vegetable Rice
Vegetables add colour, flavour and nutrition to this fluffy rice dish. Made in one pot using the absorption method.
Prep Time10 minutes mins
Cook Time20 minutes mins
Resting Time10 minutes mins
Total Time40 minutes mins
Course: Side Dish
Cuisine: Western
Servings: 4
Calories: 262kcal
1 Blender
1 Medium Saucepan
- 2 tablespoons Vegetable Oil
- 1 Onion, finely chopped
- 2 Celery Stalks, finely chopped
- 2 packed cups (215g) Carrots, grated (roughly 2 medium carrots)
- ½ Red Bell Pepper (Capsicum), thinly sliced (approx 2cm long)
- 1 packed cup (135g) Zucchini, grated (roughly 1 small zucchini)
- 1 cup (180g) Basmati Rice
- 2 large Tomatoes, pureed (should fill 1 cup once pureed)
- 1 cup (250g) Chicken / Vegetable Stock *See Notes
- ½ cup (75g) Frozen Peas, thawed
Heat oil in a medium sauce pan over medium heat. Add the onion and saute, stirring frequently, for 3-4 minutes (until starting to turn translucent.)
Stir in the celery and carrots and cook for a further two minutes, until they start to soften. Add the bell pepper and stir for another min. Finally add the zucchini and stir to combine.
Add the rice, stir and then add the stock and pureed tomato. Stir and bring to a boil. Reduce the heat to a simmer, where the surface is bubbling gently. Place the lid on and simmer for 15 minutes.
Remove from the heat. Add the peas and immediately re-cover. Leave the lid on and allow the rice to sit for 10 minutes. This is an important step as it allows any residual liquid to get absorbed. Fluff with a fork and serve.
STOCK / BROTH: If cooking for a baby / young child you can reduce the sodium levels by using homemade or low sodium stock.
SIMMERING: Don’t be tempted to stir when the rice is cooking and don’t lift the lid either, you don’t want the steam to escape. (You can tilt the pot to check)
Nutritional Information is a ROUGH guide only, calculated using an online nutrition calculator. Facts will differ depending on the stock and vegetables used.
Calories: 262kcal | Carbohydrates: 54g | Protein: 8g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 2mg | Sodium: 140mg | Potassium: 714mg | Fiber: 5g | Sugar: 10g | Vitamin A: 10421IU | Vitamin C: 50mg | Calcium: 59mg | Iron: 1mg