Our take on the Creole comfort food classic is a great step towards your 5-a-day.

Ingredients

  • 2 tsp olive oil
  • 1 small onion, diced
  • 1 carrot, diced
  • 1 courgette, diced
  • 1 red pepper, deseeded and diced
  • 1 clove garlic, crushed
  • 1 tbsp tomato purée
  • 1 x 400g/14oz can chopped tomatoes
  • 150ml/¼ pint vegetable stock
  • 1 tsp dried mixed herbs
  • 1 bay leaf
  • Salt and freshly ground black pepper, to taste
  • ½ tsp allspice
  • 1 tsp smoked paprika
  • 100g/4oz wholegrain rice
  • 1 tbsp chopped parsley to garnish

        Method

        1. Heat the oil in a large frying pan and fry the onion until beginning to soften. Then add carrot, courgette, and pepper and fry for 5 minutes.
        2. Add the garlic and tomato purée. Fry for a further 2 minutes.
        3. Add the tomatoes, vegetable stock, herbs, bay leaf, spices and rice. Stir well and bring to the boil then reduce the heat and simmer gently for 25 minutes until the rice is tender and most of the liquid has been absorbed.
        4. Remove the bay leaf. Divide between two bowls and garnish with freshly chopped parsley before serving.

        Chef’s tip: For a satisfying and filling protein-rich dinner, why not try adding some plant-based chorizo sausage and chick’n pieces? Simply sizzle these in the pan, then stir back through to warm before serving.

        For more great ‘Main Meals’, click here.

        Recipe details

        Serves: 2

        Prep time: 0 hr

        15 mins

        Cook time: 0 hr

        30 mins

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