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beans, Dairy-free, eggplants and zucchinis, Gluten-free, main dishes, tomatoes, various vegetables, Vegetarian

Rice and Beans Zucchini

Autumnal comfort foods. As the weather cools, my fridge gets more and more stuffed with zucchinis, eggplants and pumpkins… I find myself  craving warming soups and casseroles and just plain hot and filling goodies.

This time I went with an old time favourite of simple rice and beans and used that for oven-baked zucchini filling. Basically, I was in the mood for rice&beans, but I just have to use up some of the zucchinis I’ve got.

Rice and Beans Zucchini for Two

The Ingredients

One medium zucchini
Two cloves of garlic
One small onion
One can of red kidney beans
One cup of cooked brown rice
1 medium tomato
1/2 cup of (organic) no-salt, no-sugar tomato sauce
1 tbs of olive oil
Salt and pepper and paprika to taste

The How-To

1. Set the oven to preheat at 220 C. 

2. Cut the zucchini in half length-wise. Use an ice-cream scoop or a large spoon to make “bowls” out of the zucchini halves.

3. Finely chop the onion and garlic and tomato. Mix in a bowl with the beans and rice. 

4. Mix with the olive oil and tomato sauce. (Note: I buy mine organic with no added sugar and salt and this is what I recommend.) Season with salt, pepper and paprika.

5. Use an oven pot that fits the zucchini halves as accurately as possible to discourage them falling apart as they cook. Fill the zucchinis with the rice mixture.

6. Cook for about 50-60 minutes or until the zucchini is soft and tender. Serve immediately. (Note: If not avoiding dairy, grated strong flavoured cheese is excellent on top when served.)

This was dairy-free and low-spice as I was cooking for a friend who’s lactose intolerant and allergic to peppers, but I imagine that a little added chilli would make it interesting as well. 🙂

Good cooking!

MLV.

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