Recipe
Brown rice and vegetable bake
Learn how to make this hearty all-in-one side dish with whole grains and plenty of vegetables mixed in (it makes a great breakfast too!).
By Luigi Fontana
Brown rice and vegetable bake is a quick and healthy vegetarian recipe for a busy weeknight. Enjoy this dish enriched in vitamin B, iron, and magnesium - all of which are perfect for energy-restoring to the body.
SERVES 4
Ingredients to make brown rice and vegetable bake
900 ml (30½ fl oz) vegetable stock
3 bay leaves
2 parmesan rinds (optional)
400 g (14 oz) brown rice
2 tablespoons extra virgin olive oil
1 small brown onion, finely diced
1 small yellow capsicum, finely diced
1 small red capsicum, finely diced
150 g (1¾ oz) button mushrooms, quartered
3 garlic cloves, minced
1 tablespoon tomato paste
1 tablespoon thyme leaves
2 teaspoons dried oregano
150 ml (5 fl oz) white wine
200 g (7 oz) canned chopped tomatoes
12 kalamata olives, pitted and halved
12 green olives, pitted and halved
1 tablespoon capers, drained
5 preserved artichokes, quartered
130 g (4½ oz) cooked chickpeas
3 cups baby spinach, loosely packed
salt and pepper to taste
How to make brown rice and vegetable bake
Preheat the oven to 170°C (340°F). Place a casserole dish in the oven to heat.
In a large saucepan over a high heat, place the stock, bay leaves and parmesan rind (if using). Bring to a boil. Once the casserole dish is hot and the stock has come to a boil, carefully add the rice and stock to the casserole, stir well, then half cover with a lid or foil and bake for 30 minutes.
In the meantime, rinse and dry the saucepan and return it to the heat with the olive oil, onion, capsicum and mushrooms. Sauté while stirring until the onion is translucent, add the garlic and cook for a further minute. Add the tomato paste, thyme, oregano and wine. Cook until the wine has evaporated, then remove from the heat and set aside.
Remove the casserole dish from the oven after 30 minutes. Add the vegetable mixture and mix well, together with the remaining ingredients except the spinach leaves. Return to the oven half covered and bake until the rice is done (about 15–20 minutes) and almost all the moisture has evaporated. Add more stock if required.
Remove from the oven, discard the bay leaves, and stir through the spinach until just wilted. Check for seasoning and serve.
Citro food tip
Up the veggies by adding a combination of mushrooms and onions to compliment the earthiness of the brown rice. For extra protein, meat-lovers can also pair this dish with beef or pork mince or shredded salmon.
This is an edited extract from Plant Power: The Essential Plant Food Guide to Enrich Your Health by Professor Luigi Fontana, MD, PhD, published by Hardie Grant Books. Available in stores nationally from 11 February 2025. Recipe photography by Marzio Lanzini.
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