Mediterranean roast vegetables with beans and rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
2 courgettes1 red pepper1 red onion12 cherry tomatoes 4 medium mushrooms1 aubergine 3 carrots1 head of garlic2 bay leaves1 tsp oregano or 2 sprigs fresh thymeGround black pepperPinch salt1tbs balsamic vinegar1 tbs olive oil 100g cooked pulses2oz brown rice (dry weight)80g rocket
Prepare the vegetables: wash the courgettes, pepper, mushrooms, then chop into pieces about the same size as the cherry tomatoes.
Peel the onion and chop in half from root to tip. Slice thinly from root to tip.
Separate but do not peel the cloves of garlic.
Slice the aubergine about 1.5cm thick. Cook over a medium high heat in a dry pan (non-stick or heavy cast iron) pan until slices start to soften.
Slice the carrots thinly.
Put all the vegetables, oil, balsamic and herbs into a large baking dish. Toss gently to coat the vegetables.
Place in a medium high oven and bake for about 40 minutes, stirring occasionally, until the vegetables are cooked through. The carrots should still have some "bite".
Whilst the veg cook, rinse the beans, and cook the rice.
Once the veg and rice are cooked through, assemble the dish. Wash the rocket and stir into the cooked vegetables. Put back in the over for a couple of minutes to wilt.
Drain the rice, mix in the beans. Divide into 5 equal portions. Top with the cooked vegetables.
Serving Size: Makes 5 servings
Number of Servings: 5
Recipe submitted by SparkPeople user LOVAGE.
Peel the onion and chop in half from root to tip. Slice thinly from root to tip.
Separate but do not peel the cloves of garlic.
Slice the aubergine about 1.5cm thick. Cook over a medium high heat in a dry pan (non-stick or heavy cast iron) pan until slices start to soften.
Slice the carrots thinly.
Put all the vegetables, oil, balsamic and herbs into a large baking dish. Toss gently to coat the vegetables.
Place in a medium high oven and bake for about 40 minutes, stirring occasionally, until the vegetables are cooked through. The carrots should still have some "bite".
Whilst the veg cook, rinse the beans, and cook the rice.
Once the veg and rice are cooked through, assemble the dish. Wash the rocket and stir into the cooked vegetables. Put back in the over for a couple of minutes to wilt.
Drain the rice, mix in the beans. Divide into 5 equal portions. Top with the cooked vegetables.
Serving Size: Makes 5 servings
Number of Servings: 5
Recipe submitted by SparkPeople user LOVAGE.
Nutritional Info Amount Per Serving
- Calories: 248.8
- Total Fat: 5.7 g
- Cholesterol: 0.0 mg
- Sodium: 81.1 mg
- Total Carbs: 41.9 g
- Dietary Fiber: 9.3 g
- Protein: 11.6 g
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