Vegetable and rice casserole
Preparation time:
Recipe highlights Serves: 6
- Good source of folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Gluten free
- Egg free
- Low salt
- Vegetarian
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Ingredients
- 1 large eggplant, about 750g, sliced
3/4 cup brown rice, (150g)
1 1/2 cups water, (375mL)
2 cups basil leaves
1/4 cup pine nuts, (30g)
1 clove garlic
2 tablespoons lemon juice
4 medium tomatoes, sliced
1 capsicum, seeded and sliced
2 teaspoons olive oil, extra virgin
Cooking method
-
1. Spread eggplant slices onto a flat plate and sprinkle with salt. Leave to stand for 20 minutes.
2. Place rice and water into a saucepan, bring to the boil, cover and simmer for 30 minutes, or until water is absorbed.
3. Rinse eggplant slices under tap, pat dry with paper towels and place under a griller to brown on both sides.
4. While rice is cooking, place basil, pine nuts, garlic and lemon juice in food processor and blend together (mixture does not need to be smooth.)
5. Add basil mixture to cooked rice.
6. Place half the grilled eggplant slices in a greased ovenproof dish and top with rice.
7. Place tomato, capsicum and remaining eggplant slices over rice.
8. Sprinkle with olive oil and bake in a moderate oven for 25 minutes.
Notes: Leftovers may be reheated in the microwave
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 359.85g | 100.00g |
| Energy (kJ) | 810.84kJ | 225.33kJ |
| Protein (g) | 5.54g | 1.54g |
| Total fat (g) | 6.20g | 1.72g |
| - Saturated fat (g) | 0.55g | 0.15g |
| - Polyunsaturated fat (g) | 2.36g | 0.66g |
| - Monounsaturated fat (g) | 2.48g | 0.69g |
| Cholesterol (mg) | 0.00mg | 0.00mg |
| Carbohydrate-available (g) | 25.93g | 7.21g |
| CarbohydrateSE (g) | 25.93g | 7.21g |
| - Sugars (g) | 6.61g | 1.84g |
| Water (g) | 312.86g | 86.94g |
| Dietary fibre (g) | 5.82g | 1.62g |
| Thiamin (mg) | 0.24mg | 0.07mg |
| Riboflavin (mg) | 0.12mg | 0.03mg |
| Niacin (mg) | 3.22mg | 0.89mg |
| Niacin equivalents (mg) | 4.19mg | 1.16mg |
| Vitamin C (mg) | 57.56mg | 15.99mg |
| Total folate (ug) | 62.23ug | 17.29ug |
| Total vitamin A equivalents (ug) | 157.39ug | 43.74ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 939.17ug | 260.99ug |
| Sodium (mg) | 15.67mg | 4.35mg |
| Potassium (mg) | 573.46mg | 159.36mg |
| Magnesium (mg) | 66.53mg | 18.49mg |
| Calcium (mg) | 61.22mg | 17.01mg |
| Phosphorus (mg) | 181.57mg | 50.46mg |
| Iron (mg) | 1.29mg | 0.36mg |
| Zinc (mg) | 1.34mg | 0.37mg |
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Source: The Good Gut Cookbook
This recipe was orginally published as:
Mediterranean rice casserole
Recipe publication date on: 06/24/2003
Last reviewed on: 22/08/2014
