Roasted tomato & cheddar rice with garden salad

Vegetarian
Gluten Free
Health score
31%
Roasted tomato & cheddar rice with garden salad
30 min.
4
683kcal

Suggestions


If you're looking for a comforting, flavorful meal that's both vegetarian and gluten-free, this roasted tomato and cheddar rice with garden salad is the perfect choice. Bursting with the rich taste of roasted cherry tomatoes, savory cheddar, and a mix of fresh herbs, this dish is sure to satisfy both your taste buds and your hunger. The combination of tender rice, fresh avocado, and a crisp garden salad adds a delightful balance of textures, making it ideal for a wholesome lunch or dinner.

The roasted tomatoes add a sweet and smoky depth to the rice, while the melted cheddar creates a creamy, indulgent texture. Paired with a vibrant salad featuring avocado, mint, parsley, and chives, it's a refreshing contrast that rounds out the meal beautifully. Plus, it's quick and easy to prepare, ready in just 30 minutes, so you can enjoy a hearty, nutritious dish without spending hours in the kitchen.

Whether you're a busy professional or a home cook looking for a satisfying vegetarian dish, this recipe will quickly become a staple in your repertoire. It's perfect for a cozy dinner or a casual lunch, and with its balance of flavors and nutrients, it will keep you full and energized throughout the day.

Ingredients

  • 400 cherry tomatoes 
  •  onion chopped
  • tbsp oregano dried (or)
  • tbsp olive oil 
  • 250 rice long grain
  • vegetable stock hot
  •  avocado sliced
  • small bunches herbs like: thym mixed soft (we used chives, parsley and mint)
  •  the of 1 cos lettuce shredded
  •  juice of lemon 
  • 200 cheddar cheese grated

Equipment

  • oven
  • baking pan
  • grill

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Spread the tomatoes on a baking tray and roast for 15 mins, then remove.
  3. Heat grill to High.
  4. Meanwhile, soften the onion and oregano in the oil, stir in the rice and stock, and boil for 15 mins, stirring occasionally, until the rice is cooked.
  5. Mix the avocados, herbs, shredded lettuce and lemon juice.
  6. Stir most of the cheese and tomatoes into the rice, tip into an ovenproof dish, scatter remaining cheese and tomatoes on top with some more oregano and flash under the grill to brown. Spoon onto plates with the salad served on the side.

Nutrition Facts

Calories683kcal
Protein11.41%
Fat46.35%
Carbs42.24%

Properties

Glycemic Index
68.8
Glycemic Load
33.73
Inflammation Score
-10
Nutrition Score
27.678260969079%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
2.76mg
Kaempferol
0.37mg
Myricetin
0.03mg
Quercetin
12.05mg

Nutrients percent of daily need

Calories:682.61kcal
34.13%
Fat:35.95g
55.31%
Saturated Fat:12.4g
77.5%
Carbohydrates:73.72g
24.57%
Net Carbohydrates:63.82g
23.21%
Sugar:8.16g
9.07%
Cholesterol:50mg
16.67%
Sodium:1344.7mg
58.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.92g
39.84%
Manganese:1.09mg
54.32%
Vitamin C:40.27mg
48.81%
Vitamin A:2337.73IU
46.75%
Vitamin K:45.55µg
43.38%
Calcium:430.8mg
43.08%
Phosphorus:402.05mg
40.21%
Fiber:9.89g
39.58%
Selenium:24.86µg
35.51%
Folate:134.85µg
33.71%
Vitamin B6:0.56mg
28.16%
Potassium:939.11mg
26.83%
Vitamin E:3.85mg
25.69%
Vitamin B2:0.43mg
25.39%
Vitamin B5:2.47mg
24.66%
Zinc:3.45mg
23.02%
Copper:0.46mg
22.84%
Magnesium:78.06mg
19.51%
Vitamin B3:3.46mg
17.32%
Iron:2.51mg
13.92%
Vitamin B1:0.2mg
13.08%
Vitamin B12:0.53µg
8.83%
Vitamin D:0.3µg
2%