Rice and vegetable bake
Preparation time:
Recipe highlights Serves: 6
- Good source of fibre, folate
- Suitable to microwave
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
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Ingredients
- 250 g brown rice
3 cups vegetable , or chicken stock (750 mL)
1 teaspoon sage leaves, dried
800 g can tomatoes, (no added salt)
2 medium leeks, (about 300g) washed and sliced
250 g frozen peas
200 g mushrooms, sliced
250 g ricotta cheese
2 tablespoons Parmesan cheese
Cooking method
-
1. Cook rice, chicken stock and sage for approximately 30 minutes, until rice is tender and stock has been absorbed.
2. While rice is cooking, heat tomatoes, add sliced leeks and simmer for about 5 minutes, or until leeks are tender.
3. Add peas and mushrooms and cook for a further 2 minutes.
4. Place half the rice in a greased ovenproof dish, top with half the tomato mixture and then half the ricotta. Repeat layers.
5. Sprinkle top with Parmesan cheese and bake in a moderate oven (180ºC/350ºF) for 25 minutes.
Notes: For vegetarians, use vegetable stock rather than chicken stock.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 468.93g | 100.00g |
| Energy (kJ) | 1356.89kJ | 289.36kJ |
| Protein (g) | 17.81g | 3.80g |
| Total fat (g) | 7.30g | 1.56g |
| - Saturated fat (g) | 3.68g | 0.78g |
| - Polyunsaturated fat (g) | 0.52g | 0.11g |
| - Monounsaturated fat (g) | 1.92g | 0.41g |
| Cholesterol (mg) | 22.15mg | 4.72mg |
| Carbohydrate-available (g) | 43.36g | 9.25g |
| CarbohydrateSE (g) | 42.33g | 9.03g |
| - Sugars (g) | 8.17g | 1.74g |
| Water (g) | 268.77g | 57.32g |
| Dietary fibre (g) | 7.73g | 1.65g |
| Thiamin (mg) | 0.30mg | 0.06mg |
| Riboflavin (mg) | 0.33mg | 0.07mg |
| Niacin (mg) | 4.71mg | 1.01mg |
| Niacin equivalents (mg) | 8.17mg | 1.74mg |
| Vitamin C (mg) | 34.58mg | 7.37mg |
| Total folate (ug) | 108.52ug | 23.14ug |
| Total vitamin A equivalents (ug) | 213.12ug | 45.45ug |
| Retinol (ug) | 48.69ug | 10.38ug |
| Beta carotene equivalents (ug) | 990.60ug | 211.25ug |
| Sodium (mg) | 711.81mg | 151.79mg |
| Potassium (mg) | 640.62mg | 136.61mg |
| Magnesium (mg) | 93.12mg | 19.86mg |
| Calcium (mg) | 184.82mg | 39.41mg |
| Phosphorus (mg) | 346.02mg | 73.79mg |
| Iron (mg) | 2.48mg | 0.53mg |
| Zinc (mg) | 2.61mg | 0.56mg |
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Source: The Good Gut Cookbook
This recipe was orginally published as:
Rice and vegetable bake
Recipe publication date on: 06/24/2003
Last reviewed on: 14/11/2013
