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Black Rice with Mixed Vegetable Stew

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5mins
  • Cook Time: 30mins
  • Total Time: 35 minutes
  • Yield: Serves 4


Black ‘forbidden rice with mixed vegetable stew



  • 2 x 400g can borlotti beans, rinsed and drained
  • 2 large courgettes, sliced
  • 1 large red pepper, chopped
  • 1 large aubergine, chopped
  • 300g mushrooms, quartered
  • 1 large green pepper, chopped
  • 1 red chilli, finely chopped
  • 2 large shallot, finely chopped
  • 1 large garlic clove, finely chopped
  • 300g cherry tomatoes, finely chopped
  • 2 tablespoon tomato puree
  • 1 teaspoon thyme
  • 2 tablespoons sweet chilli sauce
  • 1 vegetable stock cube
  • 1 tablespoon olive oil
  • Salt and black pepper to taste

To serve

  • 200g black rice
  • 4 teaspoons freshly chopped parsley



  1. Heat olive oil in a large non-stick pan over medium heat. Fry onions until softened then add garlic, cherry tomatoes, tomato puree and thyme. Fry for 10 minutes then add the remaining vegetables, sweet chilli sauce, stock cube, beans and a small splash of water. Bring to the boil then allow to cook on medium heat for 10-15 minutes or until vegetables are tender and sauce is thickened. Season with salt and pepper to taste.
  2. In the meantime, cook black rice according to the instructions on the package. Avoid soaking black rice before cooking to prevent beneficial nutrients from leaching into the water.
  3. Divide rice between four bowls and serve with vegetable stew. Garnish with fresh parsley if you wish.


  • Serving Size: Per serving
  • Calories: 287
  • Sugar: 9.4g
  • Sodium: 648mg
  • Fat: 4.6g
  • Saturated Fat: 0.81
  • Carbohydrates: 48g
  • Fiber: 14.3g
  • Protein: 13.5g
  • Cholesterol: 0mg
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