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Harissa Baked Rice Recipe

Adapted from Riverford.co.uk website

Image from Riverford.co.uk


Menopause friendly recipes, harissa baked rice. Adapted from Riverford.co.uk

This is a great, simple, one-pan dinner.

10-20 minutes to prepare and 35 minutes in the oven. This dish works on the same principle as a kedgeree or paella whereby rice is cooked gently in stock until it has plumped up and soaked up all the surrounding flavours. We like this recipe made with asparagus when they are in season.  To cook the asparagus/broccoli just pop it in towards the end of cooking so it can cook in the steam of the main dish.

 

Ingredients

150g brown basmati rice

1 red onion, roughly sliced

300g cherry tomatoes, halved

200g cooked chickpeas

2 tbsp harissa

1 small preserved lemon, pulpy flesh discarded and skin finely chopped. Not essential, but if you want to try something new, give it a go, it’s delicious

500ml hot stock

250g asparagus when in season, if not, swap with broccoli.

small bunch of parsley, finely chopped (optional)

small bunch of mint, finely chopped (optional)

1 small garlic clove

300g yoghurt

150g spinach

olive oil

salt & pepper

 

Place the rice in a bowl and cover it in cold water to soak. Preheat your oven to 200°C/Gas 6.

 

Toss the onion and tomatoes in a wide ovenproof saucepan or casserole with 2 tbsp of oil and a good pinch of salt. Cook low and slow for 20 mins or until everything has softened and started to colour at the edges. You might want to stir it once halfway through to get an even cook.

 

Drain the rice. then add the rice to the pan with the chickpeas, harissa, preserved lemon and stock. Stir everything to combine, pop on the lid and place in the oven for 30-35 mins, or until the rice is just tender.

 

While you wait, trim any tough ends away from the asparagus. If the stalks are particularly thick, cut them in half lengthways. Or, if using broccoli cut into small florets.

 

Mix the herbs and garlic into the yoghurt and season with a pinch of salt.

 

When the rice is ready, lay the asparagus/broccoli on top of the rice, pop the lid back on, and return to the oven for a final 8 mins until it is tender.

 

Remove from the oven, lift off the asparagus/broccoli, and stir the spinach into the rice until wilted. You can pop the asparagus/broccoli back into the pan and serve it to the table to share. Alternatively, spoon the rice onto plates and then top with the asparagus/broccoli. Either way, serve with a generous blob of herby yoghurt.

 

Use this great recipe to use up veg and other leftovers in your fridge.


A great recipe to help add more veg to your diet and thereby boost your fibre intake. If you are trying to reduce your overall starchy carbohydrate intake, simply add more vegetables to the same amount of rice. It's not a dish for the freezer, but it will be great cold the next day to eat as part of a packed lunch or picnic.


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