When you cook
rice .. preferably "quick-cook Italian brown rice,
which is really easy to do, then here's a tip (based
on one or two servings) that will help you make a great
rice and vegetable meal while preserving the goodness (vitamins)
of the veg.
NOTE: By the
way, don't bother with those faddy steamer gadgets. Rice
takes ages in them and so do vegetables, which means that
lots of the nutrients are lost from over-lenghty cooking.
When you cook
your brown rice:
Pour some rice into a non-stick saucepan and cover with
about three times the amount of boiling water (i.e. one
cup brown rice and three cups boiling water. Turn up your
cooker to full and put a lid on the saucepan. Around two
thirds of the way through cooking take the lid off and try
the rice to see if it might need a little more hot water.
Rice absorbs the steaming water so that it swells and becomes
soft ... that's how rice cooks. So you only need to add
as much hot water which enables the rice to absorb what
it needs ... then it will become soft and fluffy.
Back to the tip:
Around three quarters of the way through just as the water
level is bubbling about half a centimetre over the almost
cooked rice, add your fresh cut vegetables like broccoli,
carrots and even ripe sweetcorn etc. Put the lid back on
and allow the steam from the boiling rice to cook the veg.
This should take no more than around 5 mins. Taste the rice
to see how it's doing. If it's too hard and there's not
much water left pour some more boiling water in - just enough
to allow the absorption to make the rice fluffy. Experiment
with this using your own cooker and saucepan, because cooking
times can differ.
At the same time as you begin cooking your rice throw in
one finely chopped garlic and some herb salt. Also, add
a chopped spring onion and a few flakes of red chilli for
you add the vegetables, squeeze a quarter of a fresh lemon
into the saucepan and give a quick, light stir...
Pour in some virgin olive oil right at the end of the cooking
process and cook for an extra minute at full heat, tossing
the rice and veg in the saucepan.
When serving add a touch of mayo (ordinary or vegan) on
top with a dusting of paprika.
free to VeggieGlobal
Share your groovy natural recipes with VeggieGlobal