Med Veg and Brothy Rice
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.
