Roasted Vegetables with Brown Rice ( Eat Well Stay Well Recipes )


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Roasted Vegetables with Brown Rice ( Eat Well Stay Well Recipes )


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Roasted vegetables with brown rice, long grained rice when cooked is aromatic and is best suited for this recipe. Oven-roasted vegetables have a unique flavour that sautéed vegetables cannot match with a predominant garlic taste. A complete meal that is full of veggies and all required nutrients.

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Roasted Vegetables with Brown Rice ( Eat Well Stay Well Recipes ) recipe - How to make Roasted Vegetables with Brown Rice ( Eat Well Stay Well Recipes )

Soaking Time:  10 Minutes   Preparation Time:    Cooking Time:    Baking Time:  35 Minutes   Baking Temperature:  200°C (400°F)   Total Time:     Makes 4 servings
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Ingredients

For The Brown Rice
1 cup long grained rice (basmati)
1 tsp olive oil or oil
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
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 mozzrella cheese

Other Ingredients
2 tbsp milk
Method
For the brown rice

    For the brown rice
  1. Clean, wash and soak the rice for 10 minutes. Drain and keep aside.
  2. 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.
  3. Add the rice and salt; sauté on a medium flame for another 3 to 4 minutes, while stirring continuously.
  4. Add 2 cups of hot water, mix well and cover and simmer on a slow flame till the rice is cooked. Keep aside.

For the roasted vegetables

    For the roasted vegetables
  1. Combine all the ingredients in a baking tray and toss well.
  2. 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.

For the cheese sauce

    For the cheese sauce
  1. Combine the cauliflower with 1 cup of water in a non-stick pan and simmer until soft.
  2. When cool, blend in a mixer till smooth. Strain and keep aside.
  3. 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.
  4. Add the milk and cauliflower purée, mix well and cook over a medium flame till it thickens, while stirring continuously.
  5. Add the salt, pepper, mixed herbs and cheese, mix well and simmer for another 5 minutes. Keep aside.

How to proceed

    How to proceed
  1. 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.
  2. Pour the cheese sauce over the rice and spread it evenly.
  3. 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.
Accompaniments

Bean Toastada 
Cheesy Melba Toast 
Creamy Almond Soup 
Italian Herb Soup ( Pressure Cooker ) 
Spinach and Mint Soup 

Nutrient values (Abbrv) per serving
Energy287 cal
Protein9.8 g
Carbohydrates47.1 g
Fiber7.2 g
Fat6.4 g
Cholesterol6 mg
Sodium145.7 mg

RECIPE SOURCE : Eat Well Stay WellBuy this cookbook

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