This veg-packed dish contains onions, which not only add flavour, but have been used in cooking for centuries for the antiseptic and healing qualities they deliver to the body. Historically they were eaten as a preventative medicine during epidemics of disease and they were also apparently eaten by the Roman emperor Nero as a cure for colds.
When eaten raw they deliver the most benefits to health, and even when cooked they’re still a great source of vitamins, minerals, fibre and folic acid.
Ingredients
(serves 4)
150g easy-cook long grain rice
4 large Portobello mushrooms, stalks removed
3tbsp olive oil
1 red onion or 6 spring onions, chopped
1 small courgette, chopped
2 tomatoes, chopped
1tbsp chopped fresh thyme
1tbsp chopped fresh chives or parsley
50g natural Greek yoghurt
100g Red Leicester or mature Cheddar cheese, grated
Salt and freshly ground black pepper
Method
Cook the rice in lightly-salted boiling water for 12 minutes, according to pack instructions.
Preheat the oven to 190°C, fan oven 170°C, Gas Mark 5.
Put the mushrooms, gills facing up, into a roasting tin. Chop the stalks.
Heat the olive oil in a large frying pan and cook the red onion or spring onions and courgette for 3-4 minutes. Add the tomatoes, chopped mushroom stalks and herbs and cook for another 1-2 minutes.
Drain the rice thoroughly and stir it into the vegetable mixture. Season with salt and pepper, then spoon into the mushrooms.
Mix together the Greek yogurt and cheese, then spoon it on top of the rice mixture. Transfer to the oven and bake for 25-30 minutes, until golden brown.
Cook’s tip: Authentic Greek yoghurt works best in this dish, as it’s really thick and creamy.
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