Superfood - March-April 2017

MEXICAN STYLE

Super Rice Side Supper Rice Side

INGREDIENTS

• 3 medium onions, fi nely chopped


• 1 tbsp olive oil


• 1 large garlic clove, minced


• 4 tsp ground cumin


• 3 tsp Mexican oregano (or use marjoram)


• 375g (13oz) brown rice


• 200ml (7fl oz) chopped passata


• 800ml (3½ cups) low-sodium
  vegetable stock


• 2 casabel chillies


• 2 tsp ground espazote


• 1 pinch chilli fl akes


• 215g (7½oz) canned kidney beans
  (or black beans)


• fresh chopped coriander
  or parsley, to serve


• lime wedges, to garnish

SERVES: 4

PREP TIME: 20 MINUTES

COOKING TIME: 35 MINUTES

1. In a saucepan with a lid, cook the onions in
   olive oil until really soft , then add the garlic,
   cumin and Mexican oregano. Cook for a
   further few minutes on a medium heat.


2. Add the brown rice and increase the heat
   to high, cook for a few minutes then add
   the passata and very hot vegetable stock,
   chillies, espazote and chilli fl akes – stir to
   combine and when it’s bubbling reduce the
   heat to the lowest it can go. Put the lid on;
   cook untouched for 25 minutes.


3. Use a fork to check the rice is done – there
   shouldn’t be any more liquid for the rice to
   absorb and it should be soft when you bite it.
   4. Add the kidney beans and stir them
   through. Put a clean cloth over the top of the
   pot for fi ve minutes, then serve topped with
   fresh coriander or parsley, garnished with
   lime wedges.

QUICK TIP

This nutty brown rice dish is so good

you may wish to make larger batches

of it to eat with all kinds of meats and

fi sh. Try increasing the heat in it or even

cooking it with some chicken to make it

extra hearty.

PER SERVING (WITHOUT ITEMS TO SERVE) 219kcals,

4.5g protein, 6.1g fat (1.3g saturates), 37.2g carbs,

4.3g fi bre, 7.5g sugar, 0.2g sodium

PHOTOGRAPHS: HANNAH PEMBERTON

SUPERFOOD 47

SF9_P46-51 Hannah Pemberton SHSD.indd 47 30/01/2017 10:10