LOW-FAT, LOW-SALT, LOW-CHOLESTEROL
This recipe was inspired by a brilliant book, published in 1979, called the Vegetarian Feast by American author Martha Shulman. If you have the time, chickpeas cooked from dry are far superior to tinned.
For 4-6
Cost: £5.00 or more, depending on options
1 large mug brown rice washed
3 cups vegetable stock -- fresh, granules or cubes
1 large onion thinly sliced
2 cloves garlic, minced or grated
3 peppers of mixed colours, seeded and sliced into narrow strips
2 tomatoes, halved, seeds removed and cut into small squares
2 tablespoons olive oil
1/4 tsp salt
1 tsp saffron threads (the most expensive part of the dish), or try tumeric for a low budget version
1 bay leaf
1 tin chickpeas drained or 1 cup fresh (cooked from dry)
1 cup frozen or fresh peas
100 gm artichoke, olive and caper salad (from M&S deli -Opt) or 1/2 cup sliced olives (Opt) and 3 ounces artichoke hearts (Opt)
1/4 cup almonds (Marcona are best - Opt)
METHOD:
1. Saute onions, garlic and half the peppers (some in each colour) in olive oil in a heavy-bottomed pan until onions are tender,
2. Add raw washed rice and stir until well coated
3. Add water/stock, salt, saffron and bay leaf. If chickpeas are not tinned, add now.
4. Cook, uncovered and gently bubbling, over med high heat until water is nearly absorbed, (about 15 min.) The surface of the rice should be pitted with small holes.
5. Add peas, tinned chick peas (if using) and tomato squares, pushing them gently into the rice without stirring too much.
6. Arrange the remaining pepper strips prettily on top.
7. Cover and, over medium-low heat, cook until all the water is absorbed. (up to 10 minutes)
8. Garnish with olives, artichoke hearts and almonds. (opt)
9. Serve with wedges of lemon
More rice dishes on NavBar/Recipes II: Rice
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This recipes has been developed by B M Lee/ Bright Sun Enterprises. They may not be reproduced, in any form, without the author's written permission.
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