TABLE OF CONTENTS

Rice is a staple product in most of our pantry. However, while it is often eaten (plain white), there are ways in which you can add a bit more jazz to your rice dishes.  Adding beetroot is one such option. This dish is very simple to make and can be prepared in a short time, once you prep all your ingredients beforehand.  Beetroot, which is the main highlight of this dish, is one such food that is not only nutritious but healthy.  As such, this is a great way to enjoy your rice while getting those highly favoured nutrients of beetroot.   Try it nuh!

INGREDIENTS

• 2 cups white rice.
• 1 medium-sized beetroot.
• 1 Bell Pepper (preferably red).
• 1 small onion (yellow or purple).
• ½ cup sweet corn/ mixed vegetables.
• Parsley Flakes (optional).
• 2 Tbsp. cooking oil (Your preference).
• 2 cups water.
• Salt to taste.

INSTRUCTIONS

• Wash, peel and slice beetroot in medium slices.
• Add beetroot to a blender with water. Blend until smooth. Strain off the juice in a bowl and set aside.
• Add chopped onions to a pot with oil on the stove. The pot should be large enough to cook the rice in.
• Add chopped Bell Pepper.
• Sauté both for a few minutes as you do not want it to burn.
• Wash rice and add to the pot, stirring as you add.
• Add beetroot juice (enough to cover the rice).
• Add salt to taste.
• Stir and let cook until rice is tender.
• Add sweet corn and stir.
• Add parsley flakes.
• Serve and Enjoy!

Notes:

If you are using frozen vegetables (the one with corn, carrots, string beans etc.), add them to the pot after adding the beetroot juice. This will ensure that they are cooked and ready for eating.  Also, be careful not to use colourful vegetables such as carrots, and yellow bell pepper as those can help to reduce that lovely red created by the beetroot.  All in all, this is a nutritious way to enjoy your rice, and trust me, it smells wonderful, especially when cooking and tastes even better when done.

Ingredient Spotlight!

~ Parsley~

Parsley is a nutrient-rich herb of the Apiaceae family like Carrots and many other herbs and vegetables.  Parsley is denoted as being choked full of nutrients such as vitamins A, K, C, folate and potassium.  As such, it is said to be excellent for eye health and thus able to protect the surface of the eyes. 

It is also said to be good for bone health, due largely to its vitamin K properties, which support bone growth and health.  Additionally, it works in the body as a natural diuretic, which can help with bloating and blood pressure management.

To good health!

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