Savoury rice

1/2 onion

3 mushrooms

1/2 pepper

1 tomato

1 x 10ml spoon oil or spray oil 

150g wholegrain rice

550ml water, boiling

1 reduced-salt vegetable stock cube

50g frozen peas

1 x 10ml spoon curry powder

Black pepper 

Chopping board, sharp knife, saucepan, heat resistant spoon, weighing scales, measuring jug, measuring spoons.

1. Prepare the vegetables:

• peel and dice the onion;
• slice the mushrooms;
• deseed and dice the pepper;
• chop the tomato.

2. Add the oil to the saucepan and allow it to heat. 
3. Fry the onion in oil until soft.
4. Add the mushrooms and pepper and cook for a further 2 minutes.
5. Stir in the rice.
6. Crumble the stock cube into the boiling water and mix.
7. Add the stock, peas and curry powder.
8. Simmer for 15 minutes, until the rice is tender.
9. To serve place the rice in a bowl and sprinkle the chopped tomato on top. 

• 5 A DAY: Try different vegetables including frozen mixed vegetables or peas. 
• Vary your protein: Add beans or pulses such as chickpeas to increase the protein and fibre content. 
• Reduce food waste: Store any leftovers in the fridge and eat for lunch the next day. 

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This recipe serves three portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?