Oven-baked vegetable dish with rice

Oven-baked vegetable dish with rice is a delicious and comforting meal, perfect for days when we want to enjoy a healthy, vitamin-packed meal. This recipe is simple yet extremely satisfying, making it an excellent choice for those following a vegetarian or fasting diet, as well as for those looking to add more vegetables to their diet. I invite you to discover together how we can transform simple ingredients into an unmatched meal!

Preparation time: 15 minutes
Baking time: 40-50 minutes
Total time: 55-65 minutes
Servings: 4

Necessary ingredients

- 150 g frozen green beans
- 150 g frozen yellow beans
- 2 medium onions
- 300 g tomatoes in their own juice (or fresh ripe tomatoes)
- 1 large carrot
- 1 bag of frozen vegetables (containing cauliflower, Brussels sprouts, bell pepper pieces, and peas)
- Salt, to taste
- Pepper, to taste
- 3 tablespoons olive oil (or other preferred oil)
- 4-5 tablespoons rice (preferably long-grain rice)
- 1 teaspoon dried dill (or fresh, if available)

Brief history

Oven-baked vegetable dishes have evolved over time, becoming popular due to their versatility. They can vary depending on the season and available ingredients, making them an excellent way to reduce food waste. The vegetables are cooked slowly, allowing the flavors to blend and become more intense, while the rice absorbs all the delicious juices.

Step-by-step instructions

1. Thawing the vegetables: Start by allowing the frozen green and yellow beans to thaw. This step is essential for achieving a uniform texture in the dish.

2. Preparing the ingredients: Peel and finely chop the onions. Peel the carrot and slice it into rounds using a serrated device for an interesting texture. If you don't have a serrated device, you can slice the carrot thinly.

3. Preparing the tomato sauce: Place the tomatoes in a blender and blend until you achieve a smooth paste. This will be the base of your sauce.

4. Sautéing the onion: In a pan, heat the oil. Add the chopped onion and sauté over medium heat until it becomes slightly golden and translucent, about 5 minutes.

5. Adding the tomatoes: Once the onion is ready, add the tomato paste and let it simmer for a few minutes until it thickens slightly. Here you can add seasonings, such as salt and pepper, to taste.

6. Preparing the vegetables: Cut the thawed beans into suitable pieces if they are whole. Add the carrot and frozen vegetables to the pan, mixing well. Cover with water and let it boil.

7. Adding the rice: When the mixture starts to boil, rinse the rice under cold water to remove excess starch, then add it to the pan. Let it boil for another 5 minutes.

8. Transferring to the baking dish: Pour the vegetable and rice mixture into a baking dish. Cover with a lid or aluminum foil.

9. Baking: Preheat the oven to 180°C. Place the dish in the oven and let the dish bake for 30-40 minutes, or until the vegetables are tender and the rice has absorbed almost all the liquid.

10. Serving: Remove the dish from the oven and sprinkle dried dill on top for added flavor. You can serve it warm as a main dish or side dish alongside a tender piece of meat.

Useful tips

- Choosing vegetables: You can use fresh vegetables instead of frozen ones if you prefer. You can also experiment with other vegetables, such as zucchini or eggplant, to vary the recipe.
- The rice: Using long-grain rice is recommended, but you can also opt for brown rice for added fiber and nutrients.
- Spices and herbs: Instead of dill, you can add oregano or basil for a different flavor profile. Additionally, a pinch of chili powder will add a touch of heat.
- Variations: You can transform the vegetable dish into a heartier meal by adding chickpeas or lentils. These will provide an excellent source of plant-based protein.

Calories and nutritional benefits

This oven-baked vegetable dish is not only tasty but also healthy. A serving contains approximately 250-300 calories, depending on the oil used and the type of vegetables. It is rich in vitamins, minerals, and antioxidants due to the variety of vegetables included. Additionally, it is a good source of fiber, essential for a healthy digestive system.

Suitable for

This recipe pairs perfectly with a fresh green salad and a glass of mineral water. Additionally, if you want to turn it into a more sophisticated dish, you can serve it alongside a yogurt sauce with garlic and dill.

Frequently asked questions

1. Can I use fresh vegetables instead of frozen?
Yes, you can use fresh vegetables. Make sure they are well-cooked and adjust the cooking time accordingly.

2. What type of rice is best for this recipe?
Long-grain rice is ideal, but you can also use brown rice for added nutrients.

3. Can the dish be frozen after preparation?
Yes, you can freeze leftovers, but it's best to consume them fresh to preserve the texture of the vegetables.

In conclusion, the oven-baked vegetable dish with rice is a versatile, healthy, and flavorful recipe. It is perfect for a family meal or to be enjoyed on quieter days. Enjoy this simple and adaptable recipe that will bring a boost of health and flavor to your plate!