Saturday, 30 April 2011

Roasted Asparagus with Brown Rice GF

Roasted Asparagus with Brown Rice

This gluten free, vegetarian and vegan roasted asparagus, sweet peas and parsley brown rice dish or pilaf is packed full of plant protein and nutrients.

The bunches of asparagus were half price in our local supermarket this weekend so I couldn't resist buying a bunch. Used for centuries as a vegetable and medicine, asparagus can be traced back to the Ancient Egyptians and a recipe for cooking it is in the oldest surviving recipe book written in the third century. Asparagus is extremely nutritious. It is the highest vegetable provider of folic acid and an excellent source of vitamins A, B,C and K as well as calcium.

Roasted Asparagus with Brown Rice GF

500g asparagus
400g basmati brown rice
400g frozen peas
2 medium onions
4 cloves garlic
2 tblsps chopped parsley
5 tblsps extra virgin olive oil
2 tsps organic stock powder
50-75g cheddar cheese or vegan cheddar cheese
sea salt and freshly ground black pepper 

  • Heat the oven to 180° C.
  • Rinse the rice, pour into a large pan and cover with boiling water. Add the stock powder, bring to the boil and simmer for 30 minutes or until soft adding a little more water if necessary
  • Meanwhile prepare the asparagus by rinsing and snapping the tough ends off each spear.
  • Cut the asparagus into 2 inch pieces.
  • Pour 4 tablespoons of olive oil into a bowl then add the asparagus, crushed garlic and freshly milled salt and pepper.
  • Stir to coat the asparagus then spread out on a baking tray and roast in the oven for 10 to 14 minutes until tender.
  • Chop the onion finely.
  • Heat 1 tablespoon of olive oil and fry the onion gently for about 5 minutes until soft at the same time cook the peas in boiling water for 3 to 4 minutes.
  • When the rice is cooked, stir in the onion, asparagus, peas and parsley.

Serve with grated cheddar cheese or a vegan cheese. This recipe serves 4 to 6.