I cook without meat at least once a week: as I have got older I find red meat especially less agreeable with my tummy. At the same time it is often quicker to put together a nice tasty vegetarian dinner.
During the week having something quick and easy to create for the family is always a bonus. This One Pan rice dish gets a big ‘taste tick’ – and covers off a couple of food groups too. Vegetable, carbs, and protein – now I call that quite well-rounded!
- 1 cup Wild Rice (or 1 cup white rice)
- 2-3 cups fresh baby spinach
- 2 large tomatoes, diced
- 1 medium onion, diced
- 2-3 cloves garlic, crushed
- 1 cup beans (rinsed & drained)
- 2 cups chicken stock (or vegetable stock or water if vegan)
- 1 1/2 tsp curry powder
- 1 tsp olive oil
- Salt & pepper to taste
Heat the oil in a large pan (I used my wok!). Add garlic and sauté until the kitchen is smelling of garlic 🙂
Add diced onion and cook until soft. Add diced tomatoes and cook them until they soften for about 4-5 minutes.
Add spinach, beans, rice and cook for a few minutes, mixing well. Add chicken stock, vegetable stock or water and bring to the boil.
Season with curry powder, salt & pepper.
Simmer the rice mix for 25-30 minutes (or until the rice is tender) on a low heat with a lid on the pan.
Turn off the heat and serve warm.
1. I used this very cool ‘Wild Rice’ – this is blended red, black and brown rice. I have been trying to use brown rice rather than white to reduce the carbohydrates at our place. It did take longer to cook than white rice-use whatever rice you have in the pantry for this recipe.
2. As tomatoes get more expensive (out of season) swap out for a can of tomatoes and reduce the amount of liquid you add.
Do give this one-pan dish an opportunity to give your palate a taste sensation – and a 30 minute mid-week meal option gives you time for the important stuff of life. A cup of tea and an episode of Grey’s Anatomy!
Happy cooking xx