Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Hummus | 1 tbsp (15g) | 25 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Fenugreek | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3 cups of brown short grain rice
- hummus (you can make your own - below)
- 100gr grated vegen cheddar cheese
- 3 cloves garlic
- 1 leek
- 2 spring onions or 1 onion
- 1 zucchini
- 1/2 green pepper
- 1 carrot
- 1 cup tomato puree
- 1 teaspoon fenugreek
- 1 teaspoon vegan white wine vinegar
- ground pepper
- =
Directions
Start off by boiling the rice add rice to hummus and grated cheese. (To make hummus, blend 1 can chick peas with 150ml of Tahini and the juice of two lemons)
To make the sauce:
Heat about 1 tablespoon of olive oil in pan. Fry garlic onions and leeks gently and add the Fenugreek. Add carrot and green pepper and finally the zucchini. Cook for about 10 mins. Add tomato puree vinegar and ground black pepper and leave to simmer for another 10 mins. Pre-heat oven to gas mark 3. Butter a medium sized loaf tin. Pour in half of the rice mixture then top with the sauce mixture. Finally finish off with the rest of the rice mixture and grated cheese on top. Cook in the oven for around 30 mins.