Name: Brown rice with Mediterranean vegetables
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: Serves 6
Cuisine: Vegetarian main courses
Ingredients: 1 tbsp olive oil; 1 onion, chopped; 2 cloves garlic, crushed; 1 green pepper, chopped; 1 large or 2 small courgettes, diced; 100g mushrooms, sliced; 325g brown rice, cooked with a veg stock cube; 600g (1.5 cans) chopped tomatoes; 2 tbsp chopped parsley (or 2 tsp dried mixed herbs); 1 tbsp soy sauce; Salt and pepper to taste; Grated cheddar to top (optional)

Brown rice with Mediterranean vegetables

Yield: Serves 6

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

I love brown rice - it is full of flavour and fibre, adding a nice nuttiness to dishes. This meal uses cooked rice, making it a good dish when you have leftovers.

It is also a good way to use up other cooked veg - here I have added green beans and a few peas.

You could substitute white rice if you don't have any brown.

This dish is very simple and healthy, making use of some of the vegetables common in the Mediterranean diet. If you want to add more protein, some toasted nuts are nice sprinkled on top, although I enjoy a good grating of cheddar.

Ingredients

1 tbsp olive oil
1 onion, chopped
2 cloves garlic, crushed
1 green pepper, chopped
1 large or 2 small courgettes, diced
100g mushrooms, sliced
325g brown rice, cooked with a veg stock cube
600g (1.5 cans) chopped tomatoes
2 tbsp chopped parsley (or 2 tsp dried mixed herbs)
1 tbsp soy sauce
Salt and pepper to taste
Grated cheddar to top (optional)

Instructions

Heat the oil and gently fry the onion and garlic until softened.

Add the courgettes, mushrooms and peppers and continue to cook for 5 minutes, then add the tomatoes and the cooked rice. If you have leftover cooked vegetables to add, do so now.

Simmer for 10 minutes then add the parsley and soy sauce. Season with salt and pepper to taste. Serve with a good sprinkling of grated cheese.

For more ideas for cheap and healthy meals, check out my Frugal Recipes page.

Brown rice with Mediterranean vegetables