Rice with Tuna & Veggies (Print Version)
# Ingredients:
→ Core Ingredients
01 -
300 grams of uncooked rice
02 -
Two cans of tuna, drained thoroughly
03 -
A handful (50g) of freshly grated parmesan cheese
04 -
700 ml of vegetable broth, homemade or store-bought
→ Fresh Veggies
05 -
One large zucchini, firm to the touch
06 -
Two ripe but firm tomatoes
07 -
A small eggplant
08 -
A red or yellow bell pepper—you choose!
09 -
One red onion
10 -
A single clove of garlic
→ Flavor Boosters
11 -
Four tablespoons of extra virgin olive oil
12 -
One teaspoon of thyme (either fresh or dried)
13 -
Sea salt and freshly cracked black pepper
# Instructions:
01 -
Set your oven to 200°C. This temperature works perfectly for roasting the veggies while keeping their flavors intact.
02 -
Dice all the vegetables into pieces of roughly the same size so they cook evenly. Slice the red onion thinly and finely dice the garlic clove too, for extra flavor throughout the dish.
03 -
Pile your chopped veggies into a large baking dish, pour over half the olive oil, sprinkle on the thyme, and season with salt and pepper. Roast in the oven for about 15 minutes, or until the edges start to turn golden.
04 -
When the veggies come out of the oven, toss in the uncooked rice and break the tuna into chunks before mixing everything together gently. Evenly pour the heated broth over the whole mixture.
05 -
Pop the dish back into the oven for about 25 minutes. Halfway through, give everything a light stir to help the rice cook evenly. By the end, the rice should have soaked up most of the liquid.
06 -
Take the dish out and sprinkle a good amount of grated parmesan on top. Put it back in the oven for a final five minutes, just until the cheese melts and gets a little golden.
# Notes:
01 -
This dish keeps well in the fridge for 2–3 days
02 -
Feel free to swap veggies for what you’ve got on hand
03 -
If you’re avoiding fish, shredded grilled chicken works great as a tuna alternative