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!

Ingredients

• 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.

*Notes:

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