Green rice

Green rice recipe

6 ratings

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
  • Healthy

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
    388kcal
    19%
  • Fat

    18g 26%
  • Saturates

    3g 14%
  • Sugars

    5g 5%
  • Salt

    1g 16%

of the reference intake
Carbohydrate 48.2g Protein 10.3g Fibre 6.1g

Method

  1. 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.
  2. 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.
  3. Stir in the mint and lemon juice. Spoon into bowls and sprinkle with the almonds, lemon zest, a drizzle of extra virgin olive oil, and serve.

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