Healthy Mama - - Bites - By Bettina from Bettina’s Kitchen | Makes 1 large bowl

Great dish on its own when you are in a hurry and want some­thing quick. Or as an ac­com­pa­ni­ment to my beloved curry! I have come to love rice dishes be­cause I have found so many dif­fer­ent rice va­ri­eties. Red, black, whole­grain bas­mati, whole­grain span­ish round rice, even the jas­mine whole­grain.

Point is when eat­ing rice al­ways choose a whole­grain va­ri­ety. The white sticky get that is mar­keted as "real" has been bleached and stripped of all nat­u­ral nu­tri­ents that ex­ist in the rice grain.

If you can try to also choose lo­cal and or­gan­i­cally grown!

3 cups / 240-360 grams of pre cooked mixed rice with buck­wheat. I like to cook a mix of red/whole­grain/buck­wheat.

Pre cooked chick­peas (hand­ful).


1 onion

1 leek (greens and all)

1 ta­ble­spoon of fenu­greek seeds

1 ta­ble­spoon of mustard seeds

1 ta­ble­spoon of turmeric

Pinch of salt

Pinch of pep­per

Olive oil

Lemon juice

Splash of ta­mari soy

Splash of agave

Fresh co­rian­der

Fresh mint

Fresh pars­ley

1 In hot pan fry off your onions and leeks with your spices - fenu­greek, mustard seed, turmeric and pep­per.

2 TIP Make sure you chop up all the leek in­clud­ing the green bit - that is where all the nu­tri­ents are, not in the root as many of us think. The same goes for car­rot, beetroot, spring onion tops. In car­rots 300 times more nu­tri­ents are found in the leaves!

3 Then add your rice mix along with chick­peas - fry off.

4 Then add lemon juice, ta­mari and make sure all is in­cor­po­rated.

5 Take off the heat and chop up all your herbs. Fold them into your rice just be­fore serv­ing!!

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