Rice, beets, mushrooms and courgettes

You have probably already heard about “meat-free Monday”: is an international campaign that was launched some years ago to encourage people to eat at least on Monday meals without meat, considering both the effect on health and on the planet.

Here there is a plant-based recipe perfect for this period of the year. Give it a go and give your help to spread the word of #meatlessMonday! If you check my pages on social media, you will find a lot of inspiration for cooking tasty and healthy meals.


Rice, beets, mushrooms, and courgettes


(serves 2)
150 g long grain brown rice
100 g fresh beetroots
200 g brown mushrooms
150 g courgettes
1 tsp tahini
2 tsp tamari
½ tsp dry thyme
1/3 tsp garam masala
1/3 tsp ginger powder
a pinch of cayenne pepper
a pinch of black pepper
extra virgin olive oil
1 shallot (optional)

For this recipe, you can either cook the rice (so you may what to use a shallot, chop it finely, stir it until golden in a pan with a little bit of preheated oil – then add the rice, stir in for approx. 30 sec. – then add enough warm water to keep all the rice covered – keep adding water when it’s needed and little by little until the rice is cooked) OR you can use some cooked rice – many of you probably prepare as part of meal planning for the week some plain rice or other cereals such as spelt, barley, oats, etc. That’s perfectly fine to use some of that rice. Obviously, if you prepare the rice as I have explained here, the taste will be better – but sometimes we all have to adapt recipes to our real lives..right?

So, when the rice is almost ready, add the finely peeled and chopped beetroot. Mix well with 1 tbsp of warm water, a pinch of cayenne pepper, the dry thyme, and 1 tsp of tahini. The rice will turn pink thank to the beetroot (that will remain crunchy because you don’t fully cook it) and the tahini will make everything creamy. When the rice is ready you will need to be also ready with the other vegetables.To prepare the mushrooms: chop them

To prepare the mushrooms: chop them into thin slices and mix in a bowl with tamari, olive oil (approx 1 tsp), ginger, and garam masala. Roast them in a preheated oven at 180°C for approx. 10 min. (have a look at them from time to time – if the slices are too thin they will burn easily).

To prepare the courgettes: chop them into thin slices and season with some black pepper and a little bit of olive oil (approx. 1 tsp). Roast them in a preheated oven for approx. 10 min. – you can cook at the same time mushrooms and courgettes.

To serve: add in a plate the rice with beetroots, top with some mushrooms first, then with some courgettes.

You can offer some extra mushrooms and courgettes in a couple of bowls so everyone will have the chance to add some extra veggies to their meal.

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** identify one simple change that you can take immediately to move forward
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