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Ayurvedic Tips To Detox Your Liver (Dr Hansaji Yogendra)

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Spanish Rice 🍧

 

Bring the taste of summer holidays to your kitchen with this delicious, flavour-packed, Spanish-inspired vegetable rice recipe.

This dish combines rice with vegetables, tinned tomatoes, olives, saffron and fresh herbs, creating a vibrantly coloured savoury burst of Mediterranean flavour. Enjoy this Spanish-inspired rice as a filling main course for lunch or dinner.

Ingredients:

  • 1 onion, peeled and finely chopped
  • 1 red pepper, washed, deseeded and finely chopped
  • 150g mushrooms, washed and sliced
  • 2 garlic cloves, peeled and crushed
  • 2 tsp olive or vegetable oil
  • 200g long grain white rice
  • 250ml reduced salt chicken stock
  • 400g tinned chopped tomatoes
  • ¼ tsp saffron
  • 10 pitted black olives
  • 1 tbsp chopped parsley or basil

Allergens: vegetable stock ingredients will vary, may contain celery.

Method:

  • Wash the pepper and mushrooms; deseed and finely chop the pepper and slice the mushrooms. Peel the onion and garlic, then finely chop the onion and crush the garlic.
  • Place a large frying pan over a medium heat and add the olive oil, onion and garlic. Sauté for 2-3 minutes or until the onion is softened and translucent – add a small amount of water if you need to prevent the garlic from burning.
  • Stir in the long grain rice and cook for 5 minutes. Then, add the stock, chopped tomatoes and saffron, and stir to combine.
  • Cover the pan with a lid, turn the temperature to low and leave to simmer for 20 minutes. Check and stir occasionally to ensure the rice is not sticking to the bottom of the pan.
  • When almost cooked through, add the sliced pepper and mushrooms, stir and leave to simmer for another 8-10 minutes, until almost all of the liquid is absorbed.
  • Remove the pan from the heat, stir in the olives and chopped herbs, divide into four portions and serve.

Nutritional Content Per Serving (Recipes Makes 4 Servings):

Energy: 1,280 KJ (306 kcal)

Protein: 7g

Carbohydrates: 51g

Total Sugars: 7.5g

Total Fats: 7g

Saturated Fat: 1g

Fibre: 4g

Sodium: 887mg

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