A vegetarian dish brimming with Indian flavors, this recipe reminds me of a meal I ate in a London restaurant after enjoying a rip-roaring rock musical in Soho. I hope you have as much fun eating this one as I did that night! For an even healthier meal, use parboiled and precooked brown rice (labeled “instant”) with the same amount of liquid.
Recipe information
Yield
serves 2
Ingredients
Preparation
Step 1
Preheat the oven to 450°F.
Step 2
Spray the inside and lid of a cast-iron Dutch oven with canola oil.
Step 3
Scatter the garlic, onion, and chile in the pot.
Step 4
Rinse the rice in a strainer under cold water until the water runs clear, then add to the pot.
Step 5
In a measuring cup, stir together the broth, garam masala, turmeric, and cumin. Pour two-thirds of the broth over the rice. Stir the rice to coat the grains and spread them evenly.
Step 6
Add the carrots, parsnip, cauliflower, zucchini, and peas in layers in this order. Pour the rest of the broth-spice mixture over all.
Step 7
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
nutrition information
Step 8
Calories: 567
Step 9
Protein: 21g
Step 10
Carbohydrates: 105g
Step 11
Fat: 1g
Step 12
Cholesterol: 0
Step 13
Sodium: 314mg
Step 14
Fiber: 20g
