This is a versatile dish that works well with meat, fish or other vegetables.
We use brown rice which is a premium food, although it does take longer to cook. It is a treasure trove of B vitamins, fibre and minerals. Once the rice is on, and you’ve prepared the veg and popped them in the oven, you won’t have a lot of time left to wait until it’s all ready.

The peppers contribute vitamins C and A primarily, a wonderful range of phytonutrients, (although cooking will reduce these) plus fibre in the skins. Onions also provide fibre and a powerful phytonutrient quercitin understood to benefit heart and immune health.

Prep time: Preparing the vegetables around 10 minutes.
Cook time: Around 30 – 40 mins for the rice and while this is doing, the veg can be cooking too.
Oven Temp Preheat the oven to 200 C/400 F/Gas Mark 6
Ingredients
Serves 4 as an accompaniment

  • Brown Rice, one mug full
  • 1 Red Onion, chopped
  • 1 Red Pepper, chopped
  • 1 Yellow Pepper, chopped
  • 2 cloves garlic, crushed
  • Handful of fresh Coriander or 100 gms. If using frozen a couple of tablespoons
  • 2 Tablespoons of Cold Pressed Rapeseed oil

Note you can add as many vegetables as you like. Make sure they are all a similar size; the more colours the better.

Method

For the rice follow the instructions on the packet. They should say something like; wash the rice first. Cook the rice in twice the volume of water to rice (hence the mug full i.e. 1 mug of rice and 2 of water). Bring to the boil then simmer with the lid on for around 30 – 40 minutes until all the water has been absorbed and the rice is soft but not mushy.

  1. While the rice is cooking, wash and chop the veg into chunks, around 2 ½ cm.
  2. Put the veg in bowl with the oil and add the crushed garlic cloves and season.
  3. Turn onto a baking sheet (no or low sides) and put in the top of a hot oven for around 10 minutes. The veg will be softened not blackened.
  4. When the veg are cooked put them and their juices back in the bowl and stir in the chopped Coriander and set aside.
  5. When the rice is cooked, drain well and fork it through. Add to the bowl with veg and gently stir together.
  6. Taste then season with freshly ground salt and pepper or if using, a seasoning salt.