Nourish - Caribbean Rice Tray Bake
A delicious recipe full of colour and goodness.
Preparation Time – 10 minutes
Cooking Time – 40 minutes
Servings – 4
Ingredients
For the Marinade
- ½ – 1 tsp chilli powder*
- 2 tbsp soy sauce or tamari
- 1 tbsp maple syrup or honey
- 1 tbsp allspice
- 2 tbsp olive oil
For the Tray Bake
- 200g basmati rice
- 1 can of kidney beans, drained and rinsed well
- 1 can of full fat coconut milk
- 8 half corn on the cobs, fresh or frozen**
- ¼ savoy cabbage, finely chopped
- ¼ red cabbage, finely chopped
- 4 tbsp mayonnaise, plant based if necessary or desired, divided
- Juice of 1 lime, divided
- Coriander, mango (frozen or fresh)
Method
1. Preheat your oven to 180C (350F).
2. Whisk together the chilli powder, soy sauce, maple syrup, all spice and olive oil in a bowl.
3. Toss the corn in the marinade.
4. Place the rice, kidney beans, coconut milk and 250ml of water into a deep oven safe dish or tray. Add a generous pinch of salt.
5. Mix well.
6. Place the corn on top of the rice.
7. Cover the tray with foil and bake in the oven for 15 minutes.
8. Remove the foil and return to the oven to bake for a further 15 minutes.
9. Meanwhile mix together the savoy cabbage with 2 tbsp of the mayonnaise and the juice of half a lime in a bowl. Repeat with the red cabbage and the other half of the lime in a separate bowl.
10. To serve, top the traybake with the slaws, mango, and fresh coriander, and place the tray on a serving board on the table.
*You can omit the chili powder if you or the kids are not a fan of spice
**You can buy the larger / full size ones, and cut them in half before cooking
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