Bean And Rice Bake Recipe: A Hearty Vegetarian And Vegan Delight

The Bean and Rice Bake is a delightful dish that combines the rich flavours of vegetables, beans, and spices. Originally created as a vegetarian main course for a barbecue, this recipe has evolved into a popular oven-baked meal. It is both vegan and vegetarian-friendly, making it a versatile choice for various dietary preferences.

• ⅓ cup olive oil
• 2 onions, cut into chunks
• 3 tomatoes, cut into large chunks
• Several carrots, cut into large chunks
• 1 can chickpeas or black beans
• Other vegetables (e.g. zucchini, bell pepper), cut into chunks
• 1 tablespoon curry powder
• 5–10 cloves garlic
• Spices: paprika, cumin, ground chile or chili powder, ground oregano
• 1 cup basmati rice
• 750 ml red wine

• Saucepan
• Baking dish with cover
• Oven

Procedure

1. Preheat the oven to 250°F (120°C).
2. Heat 1 tablespoon of olive oil in a saucepan.
3. Add curry powder and rice. Fry for about 5 minutes while stirring to lightly brown the rice.
4. In a baking dish, combine vegetables, spices, and garlic. Stir in the rice mixture, beans, and half the wine. Mix briefly.
5. Add the remaining olive oil to the dish. Pour enough water or wine until all ingredients are submerged.
6. Cover the dish and bake in the oven for a couple of hours. Check periodically to see if the rice is soft.
7. Serve hot.

Nutritional Values