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Rice with Courgettes     Veg    HT   ACC  55mins

Serves 4      Hot  Vegetarian  Vegan  Vegetables  Grains Accompaniment   Healthy Eating  Dairy  Gluten Wheat Free   Eggless



1kg/2.2lb Courgettes ( Zucchini )


1 tbsp Olive Oil

1 Onion, finely chopped

1 Garlic Clove, finely chopped

500g/1lb Tomatoes, skinned and & chopped

1 tbsp Tomato Purée

Freshly ground Black Pepper

400g/14oz Long Grain Rice




1. Wash the courgettes and trim the ends, then cut into slices only 6mm /1/4 inch thick. Layer the slices in a colander, sprinkling salt generously between and leave to drain for 1 hour.


2. Heat the oil in a large, heavy-based saucepan over a low heat. Add the chopped onion, garlic and tomatoes and simmer gently for 5 minutes, stirring frequently.


3. Stir the tomato puree into the tomato sauce and season generously with salt and pepper. Bring the sauce to simmering point, cover the pan with a tight fitting lid and simmer gently for 15 minutes, stirring occasionally.


4. Rinse the sliced courgette in cold water and drain well. Add the courgettes to the pan, stirring well to mix, then simmer for 10 minutes.


5. Add the rice to the pan. Stir well to mix, taking care not to crush the courgettes. Replace the lid and simmer very gently for 20-25 minutes, until most of the liquid in the pan has been absorbed and the rice is tender but not mushy. Stir occasionally during cooking to prevent the ingredients sticking.


6. Pile the rice and courgette mixture on to a heated serving dish and serve immediately.



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Key techniques required to make this recipe

Chop to – To cut into pieces of approximately the same size.
Boil  - To bring a liquid to boiling temperature and to maintain it throughout the cooking time

Sauté  - The cooking of food in a small amount of fat, preferably in a single layer, until it browns and softens. It is important not to overfill the pan.


Freezing/Make ahead

Not suitable


Tips, Options and Substitutions


Main equipment required to make this Recipe


Chopping Knife


Wooden or Plastic Spoon

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