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Mediterranean baked rice with vegetables and tuna transforms simple ingredients into a hearty, flavorful dish. When roasted vegetables release their juices into the rice, they create a wonderful blend of flavors reminiscent of sunny Mediterranean cuisine.
This recipe was discovered during a summer when my garden produced an abundance of vegetables. Since then, it has become our favorite way to transform fresh produce into a nourishing, delicious meal.
Essential Ingredients
- Short-grain rice: Perfect for absorbing all the flavors
- Zucchini: Choose firm, medium-sized ones for even cooking
- Tomatoes: Use meaty varieties for best texture
- Eggplant: Select glossy ones that feel firm
- Canned tuna: In olive oil for enhanced flavor
- Parmesan: Aged 24 months for optimal taste
Step-by-Step Instructions
- Vegetable Preparation:
- Thoroughly wash all vegetables
- Cut zucchini into 1cm half-moons
- Dice eggplant into uniform cubes
- Finely slice red onion
- Cut bell peppers into even strips
- Arrange on baking sheet without overlapping
- Drizzle with olive oil and fresh thyme
- Roasting and Assembly:
- Heat oven to 200°C
- Roast vegetables for 20-25 minutes, turning halfway
- Prepare hot broth
- Mix rice with roasted vegetables
- Pour broth evenly across mixture
- Flake tuna over the top
- Cover with foil
- Final Cooking:
- Reduce temperature to 180°C
- Cook covered for 20 minutes
- Remove foil
- Sprinkle generously with parmesan
- Bake additional 10 minutes until golden
Eggplants hold a special place in this recipe. Their tender texture and ability to absorb flavors make them the star ingredient. Even my vegetable-reluctant daughter asked for seconds the first time she tried this dish.
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Professional Tips
- Skip rinsing the rice to maintain starch for creamier texture
- Let dish rest 10 minutes after baking for flavor development
- Add tuna oil to broth for enhanced flavor
Frequently Asked Questions
- → Can I prep it ahead of time?
- You can roast the veggies in advance, but it's better to add the rice and broth just before cooking for the best results.
- → What type of rice works best?
- Standard long-grain rice is ideal for this dish. Steer clear of risotto rice, as it might get too creamy.
- → What can I use instead of eggplant?
- You can swap it for mushrooms, carrots, or extra peppers, depending on your preference.
- → Can this dish be frozen?
- Yes, you can portion and freeze it for up to three months. Reheat in the oven with a splash of broth if needed.
- → How can I prevent the rice from drying out?
- Check halfway through cooking, and if needed, add a splash of warm broth and stir gently.