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Roasted Vegetables with Brown Rice ( Eat Well Stay Well Recipes )
Tarla Dalal
06 December, 2024
-57)
Table of Content
About Roasted Vegetables With Brown Rice ( Eat Well Stay Well Recipes )
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Ingredients
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Methods
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Nutrient values
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Tags
Preparation Time
15 Mins
Cooking Time
25 Mins
Total Time
40 Mins
Makes
4 servings
Ingredients
For The Brown Rice
1 cup long grain rice (basmati chawal)
1/4 cup sliced onions
1/2 tsp sugar
salt to taste
For The Vegetables
3 cups mixed vegetables
(carrot , broccoli , red and green capsicum ,
baby corn) , cut into 25 mm. (1") pieces
baby corn ) , cut into 25 mm. (1") pieces
1 tbsp finely chopped garlic (lehsun)
2 tsp olive oil or
salt to taste
For The Cheese Sauce
3/4 cup chopped cauliflower or
1 tsp butter
1/2 tbsp plain flour (maida)
3/4 cup low fat milk (99.7% fat-free)
salt and to taste
1/4 tsp dried mixed herbs
1/4 cup grated mozzarella cheese
Other Ingredients
2 tbsp milk
Method
- Clean, wash and soak the rice for 10 minutes. Drain and keep aside.
- Heat the olive oil in a non-stick kadhai. Add the onions and sugar; sauté on a slow flame till the onions turn dark brown in colour, while stirring continuously.
- Add the rice and salt; sauté on a medium flame for another 3 to 4 minutes, while stirring continuously.
- Add 2 cups of hot water, mix well and cover and simmer on a slow flame till the rice is cooked. Keep aside.
- Combine the cauliflower with 1 cup of water in a non-stick pan and simmer until soft.
- When cool, blend in a mixer till smooth. Strain and keep aside.
- Heat the butter in a deep non-stick pan, add the flour and sauté over a medium flame for a few seconds, while stirring continuously.
- Add the milk and cauliflower purée, mix well and cook over a medium flame till it thickens, while stirring continuously.
- Add the salt, pepper, mixed herbs and cheese, mix well and simmer for another 5 minutes. Keep aside.
- Combine all the ingredients in a baking tray and toss well.
- Bake in pre-heated oven at 200°c (400°f) for 15 to 20 minutes, stirring once in between till they are slightly brown in colour. Keep aside.
- Put the milk at the bottom of a glass baking tray and spread one portion of the brown rice in an even layer and then spread the roasted vegetables over it.
- Pour the cheese sauce over the rice and spread it evenly.
- Cover with an aluminium foil and bake in a pre-heated oven at 200°c (400°f) for 10 minutes or microwave for 2 minutes. Ensure you do not use aluminium foil while microwaving, as it may cause a spark. Serve hot.
Roasted Vegetables with Brown Rice ( Eat Well Stay Well Recipes ) recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 287 cal |
| Protein | 9.8 g |
| Carbohydrates | 47.1 g |
| Fiber | 7.2 g |
| Fat | 6.4 g |
| Cholesterol | 6 mg |
| Sodium | 145.7 mg |
Click here to view Calories for Roasted Vegetables with Brown Rice ( Eat Well Stay Well Recipes )
The Nutrient info is complete
