Food and Travel

Spiced baked rice with cauliflower and squash

This one-pot baked rice is so easy to make and full of nutritious vegetables and warming spices. Dr Rupy shows you how to make this midweek saviour for under £1 per portion.

Each serving provides 478 kcal, 12g protein, 54g carbohydrate (of which 12g sugars), 22g fat (of which 8g saturates), 8g fibre and 0.65g salt.

Ingredients
2 tbsp olive oil
50g/1¾oz unsalted butter
2 onions, thinly sliced
½ butternut squash (approx. 350g), deseeded and cut into 1.5cm/¾in chunks
½ cauliflower (approx. 350g), cut into small florets, plus any leaves
6 cardamom pods
2 tsp cumin seeds
1 tsp ground cinnamon
pinch chilli flakes
200g/7oz brown basmati rice, rinsed
1 vegetable stock cube, made up with 750ml/26fl oz boiling water
100g/3½oz frozen spinach, defrosted
25g/1oz toasted flaked almonds
Recipe tips

Method
Preheat the oven to 200C/180C Fan/Gas 6.

Heat the oil and butter in an ovenproof casserole, then fry the onions gently for 8–10 minutes, until softened and caramelised. Add the butternut squash, cauliflower florets and any leaves and fry for a further 5 minutes until they begin to colour. Stir in the spices, rice and stock. Cover with a lid, then bake for 30 minutes.

Remove from the oven and leave to stand for 10 minutes. Stir through the spinach and serve topped with the flaked almonds.

Source: News365

You May Also Like

Mzansi Stars

SA model Jo-Ann Strauss celebrates 14 years of love with her husband, which she calls an incredible journey. The businesswoman keeps her husband off...

Mzansi Stars

It’s no secret that Moonchild is all about celebrating her s-e-xuality, and it probably isn’t very surprising that she once again caused a stir...

Mzansi Stars

Could Cassper Nyovest become a father in 2020? If his rumoured girlfriend, socialite Thobeka Majozi, has her way, we might see the rapper shopping...

Mzansi Stars

Steve Harvey tried to play matchmaker when he stopped by 5FM’s studios this week The TV host was in South Africa to announce that...

Copyright © 2020 ZoxPress Theme. Theme by MVP Themes, powered by WordPress.

Exit mobile version