Roasted Vegetables With Brown Rice In Creamy Sauce
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Italian food is one among the most sought after food by kids. Pasta is popularly eaten in the Southern part of Italy and rice is popular in the Northern parts of Italy. This recipe is one of the yummy food recipes for kids and a warm lunch or dinner dish.
Roasted Vegetables with brown rice is cooked and baked using brown rice, vegetables like carrot, bell pepper, broccoli, baby corn in a creamy and cheesy white sauce. The nutritional value of the vegetables can be incorporated in a dish that kids like the most and it is one way to include the vegetables in a kid’s diet.
Brown rice is nutritional when compared to regular rice and when cooked, is aromatic and blends well with this recipe. The sauce is cooked using milk and cheese that is rich in calcium.
Cooked brown rice is layered at the bottom and then topped with oven roasted vegetables with another layering of the sauce, and then baked before serving.
Yummy recipe for your kids is ready loaded with fresh vegetables. Let your kids enjoy a nutritious meal.
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Ingredients
- FOR COOKING BROWN RICE
- ¾ cup brown rice preferable little longer grains
- 1 ½ cup hot water
- 3 garlic cloves chopped
- 1/2 teaspoon Salt
- 1 white onion medium sized, sliced
- 2 tbsp olive oil
- FOR OVEN ROASTING VEGETABLES:
- 2 ½ to 3 cups of mixed vegetables chopped into 1 inch pieces Broccoli, carrots, green and red bell pepper, baby corn
- 1 tbsp olive oil
- 5 garlic cloves chopped
- ½ tsp salt
- FOR THE CREAMY SAUCE:
- 2 tbsp unsalted butter
- 2 tbsp all purpose flour
- 2 cups full fat milk
- ½ cup water
- 1 ½ tsp red chilli flakes
- ¾ tsp mixed Italian herbs
- ½ tsp pepper powder
- ½ tsp salt
- ½ cup cheddar cheese grated
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Instructions
- FOR COOKING BROWN RICE:
- Wash and soak the rice for 10 minutes.
- Take a deep pan, heat olive oil and saute onions until it leaves a nice aroma.
- Add the chopped garlic and saute for another 1 or 2 minutes.
- Drain the water from the soaked rice and add the rice into the pan.
- Add salt and rice, saute for another 3 minutes in medium flame.
- Add hot water, cover the pan and simmer the flame.
- Cook the rice completely.
- FOR OVEN ROASTING THE VEGETABLES:
- Preheat oven at 160 c.
- Take a baking tray and add the chopped vegetables.
- Add garlic, olive oil and salt.
- Toss the vegetables until all the ingredients are coated evenly with oil and salt.
- Bake the chopped vegetables in the preheated oven at 160 c for 13 to 15 minutes or until the vegetables are cooked and yet crunchy.
- FOR THE CREAMY SAUCE:
- Melt butter in a pan and add the flour.
- Saute for a minute and gradually add milk stirring continuously.
- Add water and bring the mixture to a boil or until it thickens.
- Turn off the flame; add the cheese, chilli flakes, mixed herbs, salt and pepper.
- Mix until combined.
- SETTING AND SERVING:
- Preheat oven at 160 c.
- Take a square baking casserole (1.6 L), arrange the cooked brown rice.
- Layer the oven roasted vegetables on top.
- Pour the sauce on top.
- Bake in the preheated oven at 160 c for 13 to 15 minutes.
- Serve hot sprinkled with some more grated cheese if required.
Notes
Adjust the salt accordingly as salt is added in each process of this recipe.
Layer and bake the dish just before serving.
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