Main Meals

Med Veg and Brothy Rice

Mediteranean vegetables serveed with brothy rice.
Serves
6
Prep in
20 minutes
Cooks in
20 minutes

This is minimal effort, maximum flavour meal.

Key Facts

  • Supports bone health
  • Boosts collagen
  • Meal prep idea
  • Nutrient dense

Ingredients

  • BROTHY RICE
  • 2 cups brown rice, soaked in water & 1 tablespoon of vinegar overnight or just rinse really well
  • 3 cups of cold water
  • 500g roughly chopped fresh tomatoes
  • 1 tablespoon sweet smoked paprika
  • 1 tablespoon dried oregano
  • 1 tablespoon bone broth powder
  • large pinch salt & plenty of black pepper
  • Optional - lemon juice & fresh herbs at the end.
  • MED VEG
  • 3 large onions
  • 3 peppers
  • 2 small aubergine
  • 2 courgettes
  • 3-4 garlic cloves
  • 1 can chopped tomatoes
  • salt & pepper

Preparation

01

FOR THE BROTHY RICE 

Add everything to a pan and bring to a boil. Turn down to a gentle simmer, cover with a lid & cook for 20-25 minutes until all the liquid has been absorbed.

Stir through herbs & lemon if using. Keep in the fridge using within a week.

02

FOR THE MED VEG

Roughly chop the onions, add to a pan with a 1/4 cup water & a good pinch of salt, cover with a lid & leave to soften for 5 minutes.

03

Chop the rest of your vegetables into good chunks, add these to the pan with the onions, turn the heat up & give everything a mix. Cook for 5 minutes then add your tomatoes & 1/2 can of cold water.

04

Finely grate your garlic, add this to the pan with a few grinds of pepper. Turn the heat down to a gentle simmer & cook covered for 15 minutes.

05

Uncover & leave to gently simmer & reduce for a final 15-20 mins.

Will keep in the fridge for a week.

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About me

Phoebe Liebling (BSc, DipNT) is a highly respected clinician & award winning product & recipe developer based in Harley Street.

Phoebe holding a tray of roasted vegetables