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low calorie and vegetarian Spicy Tomato & Rice Tagine

SPICY TOMATO & RICE TAGINE

Course Main Course
Cuisine Low-Calorie, Vegetarian
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4 Servings
Calories 332 kcal

Ingredients

  • 1 350g pack Quorn chicken-style pieces
  • 1 vegetable stock cube
  • 400 g tin chopped tomatoes
  • 400 g tin peeled plum tomatoes
  • 4 cloves garlic
  • 2 tsp chilli flakes I like it hot, but if you don’t, omit this
  • Salt & pepper to taste
  • 1 pack microwave rice

Instructions

  1. Preheat the oven to 200°, gas mark 6; in a jug, add 250ml of boiling water to your stock cube, mixing until smooth.
  2. Spray your tagine lightly with oil, then place on the hob, adding your meat-free pieces when the oil has heated slightly. Allow the pieces to brown on a medium heat, which should take about 3-5 minutes.
  3. Remove your Quorn from the tagine, placing them to one side; pour the vegetable stock into the now-empty tagine, turning the heat down quite low. Use tongs or a spatula to scrape any leftover pieces from the edges of the tagine, mixing them into the stock. Allow to reduce for about 5 minutes.
  4. Whilst the stock is reducing, chop or crush your garlic cloves, emptying them into the stock mixture once it’s reduced, alongside your chopped and peeled tomatoes. Turn your heat up high, allowing the tomatoes to heat through for 3-5 minutes, then season to taste with your chilli, salt, pepper, and any herbs you’d like to use (basil’s best!).
  5. Carefully empty your meat substitute pieces into the tomato mixture, then place the lid on your tagine, and place in the middle shelf of your oven for 30-40 minutes, until thick.
  6. When you’re happy the tagine mix is a good texture, cook your microwave rice according to the instructions (generally 2 minutes in a 750W microwave), then spoon the rice over the top of the tagine mixture, but do not mix. Place the lid back onto the tagine and put it back into the oven for another 5-10 minutes, or until the rice is just starting to lose some of its moisture.
  7. Once you’re happy with the rice, take a large metal spoon and pierce through the baked rice top, scooping up both the tomato mixture and rice. Serve it messily on the plate, because it’s a home-cooked labour of love, and should look it.