Green rice recipe
This great rice dish is packed with flavour and healthy vegetables, and makes a wholesome, hearty meal for the family.
See method- Serves 4
- 15 mins to prepare and 20 mins to cook
- 388 calories / serving
Ingredients
- 30ml (2 tbsp) olive oil
- 4 spring onions, sliced
- 1 leek, sliced
- 2 cloves garlic, finely chopped
- 2 long green chillies, deseeded, finely chopped
- 1 medium courgette, chopped
- 150g (5oz) Tenderstem broccoli
- 50g (2oz) kale
- 100g frozen peas
- 400ml (14fl oz) vegetable stock
- 200g (7oz) brown rice, cooked
- 4 tbsp fresh mint, chopped
To serve
- 1 lemon, squeezed and zested
- 30g (1oz) flaked almonds, toasted
- extra-virgin olive oil
Each serving contains
- Energy
- 1625kJ 388.0kcal
- Fat
- 18g
- Saturates
- 3g
- Salt
- 1.0g
- Sugars
- 5g
of the Reference intake
Carbohydrate 48.2gProtein 10.3gFibre 6.1g
Method
- Heat the olive oil in a saucepan, and add the spring onions, leek and garlic. Cook for 2 minutes. Add the green chillies and courgette, and cook for 4 minutes. Add the broccoli, kale, peas and half the stock, bring to the boil and simmer.
- Pour half the broth into a food processor. Pulse until roughly chopped. Spoon back into the pan, add the rice and remaining stock. Simmer. Season well.
- Stir in the mintand lemon juice. Spoon into bowls and sprinkle with the almonds, lemon zest, a drizzle of extra virgin olive oil, and serve.
- See more Healthy recipes
