'A quick and easy way to add extra vegetables into your diet'
Frozen pre-prepared vegetables are one way that you can add some extra vegetables into your diet if you are very short on time.
This is a recipe that I enjoy a few times per month as it is a quick and easy way to get more nutrients and fibre into me that I would not have otherwise.
You can easily switch this dish up to suit your preferences and it is one recipe I wish I knew about when I was at university.
Serves | Prep Time | Cooking Time | Cooking Level |
1 Large/2 Small | 1 Minute | 5-20 Minutes | Beginner |
Ingredients
70g of dried rice (i.e. white, brown, wild) or 1/2 packet of microwavable rice
80g frozen chopped mushrooms
60g frozen chopped or baby carrots
60g frozen peas
Optional flavourings
Salt and pepper
Soya sauce/tamari
Pesto
Scrambled egg
Sweet chilli sauce (not too much as high in sugar)
Allergens
GF | DF | NF | EF | VG | VGN |
Yes | Yes | Easily Adaptable | Yes | Yes | Yes |
Allergen and dietary preference guide is for guidance only. Please check each recipe and the ingredients you are using independently. Not all recipes are allergen free see the notes section below for recommended changes. See guide below for above label descriptions.
Method
Dried Rice
Weight out your rice into a small saucepan.
Wash your rice by pour some cold water into the pan and using your hands to move the rice around.
Pour water away through a sieve and wash again if the water is very cloudy.
Cover the rice with boiled water and cook according to the instructions on the packaging (about 10-20 minutes).
Once cooked use the sieve to strain out the water and put the cooked rice back into the saucepan.
Microwaveable Rice
Open your rice packet and place 1/2 into a microwavable bowl (do not cook it within the plastic packaging).
Microwave rice according to packaging instructions (if your using half a pack reduce the cooking time).
Both Types of Rice
Place mushrooms into a microwaveable bowl and microwave according to packaging instructions.
Pour cooked mushrooms over the rice, including the mushroom juice at the bottom of the microwaveable dish and give it a mix.
Cover with a saucer or heatproof lid to keep warm.
Add the carrots into the microwavable bowl and heat according to packaging instructions.
Pour the carrots in with the rice and give it a mix.
Add the peas to the microwavable bowl and heat according to packaging instructions.
Pour the peas into with the rice and give it a mix.
Add your optional flavourings or leave plain.
Serve and enjoy.
Notes
Washing your rice will help to reduce the amount of arsenic and other chemicals that you are consuming.
Find a microwavable bowl that is plastic free i.e. glass or ceramic. You can use a normal pudding bowl and use a saucer over the top for a lid.
Have this meal pairs alongside food that is high in protein, such as, chicken, eggs, fish or tofu.
Allergen Guide
GF - Gluten Free
DF - Dairy Free
NF - Nut Free
EF - Egg Free
VG - Vegetarian
VGN - Vegan
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