Rice with Veggies & Tuna (Print Version)
# Ingredients:
→ Basic Ingredients
01 -
2 cans of tuna, thoroughly drained
02 -
300g of rice
03 -
70cl of vegetable stock, homemade or store-bought
04 -
50g of freshly grated parmesan
→ Fresh Vegetables
05 -
1 clove of garlic
06 -
1 medium zucchini
07 -
1 small eggplant
08 -
1 firm red or yellow bell pepper—your pick
09 -
2 ripe yet firm tomatoes
10 -
1 red onion
→ Seasonings
11 -
Sea salt and freshly ground black pepper
12 -
4 tablespoons of extra virgin olive oil
13 -
1 teaspoon of thyme, dried or fresh
# Instructions:
01 -
Pop your oven on and preheat it to 200°C. That’s a sweet spot to roast veggies nicely while locking in their flavor.
02 -
Dice all your vegetables into chunks that are somewhat similar in size. This helps them cook evenly. Slice the red onion thin, and make sure the garlic is finely chopped for extra flavor.
03 -
Spread all the cut-up veggies over a baking dish. Drizzle over half the olive oil, sprinkle some thyme on top, and season with salt and pepper. Roast them in the oven for 15 minutes until they get a nice bit of golden color.
04 -
Once the veggies are golden, pull the dish from the oven. Toss in the uncooked rice and chunks of flaked tuna. Mix these gently with the roasted vegetables. Finally, pour the hot stock evenly over the whole dish.
05 -
Slide the dish back into the oven for about 25 minutes. Stir things gently halfway through to make sure the rice soaks up the liquid evenly. By the end, most of the broth should be absorbed.
06 -
Take the dish out and sprinkle a good handful of grated parmesan on top. Give it a final bake for 5 minutes until the cheese is melted and starts to brown lightly.
# Notes:
01 -
You can keep leftovers in the fridge for 2-3 days without losing flavor.
02 -
Feel free to swap out the veggies for what you already have at home.
03 -
If you’re not a fan of fish, switch the tuna for shredded grilled chicken instead.