A vegetarian dish brimming with Indian flavors, this recipe reminds me of a meal I ate in a London restaurant after enjoying a rip-roaring rock musical in Soho. I hope you have as much fun eating this one as I did that night! For an even healthier meal, use parboiled and precooked brown rice (labeled “instant”) with the same amount of liquid.

　　

Ingredients

serves 2

　　Canola oil spray

　　2 garlic cloves, chopped

　　1/4 medium onion, halved and sliced

　　1 fresh jalapeño chile, stemmed, seeded, and chopped

　　1 cup basmati rice

　　1 cup plus 1 tablespoon vegetable broth

　　1/2 teaspoon garam masala

　　1/2 teaspoon ground turmeric

　　1/2 teaspoon ground cumin

　　2 carrots, sliced into coins

　　1 parsnip, sliced into coins

　　2 cups cauliflower florets

　　1 medium zucchini, halved lengthwise and cut into 1/2-inch slices

　　2 cups fresh or frozen green peas

　　

Step 1

Preheat the oven to 450°F.

　　

Step 2

Spray the inside and lid of a cast-iron Dutch oven with canola oil.

　　

Step 3

Scatter the garlic, onion, and chile in the pot.

　　

Step 4

Rinse the rice in a strainer under cold water until the water runs clear, then add to the pot.

　　

Step 5

In a measuring cup, stir together the broth, garam masala, turmeric, and cumin. Pour two-thirds of the broth over the rice. Stir the rice to coat the grains and spread them evenly.

　　

Step 6

Add the carrots, parsnip, cauliflower, zucchini, and peas in layers in this order. Pour the rest of the broth-spice mixture over all.

　　

Step 7

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

　　

nutrition information

Step 8

Calories: 567

　　

Step 9

Protein: 21g

　　

Step 10

Carbohydrates: 105g

　　

Step 11

Fat: 1g

　　

Step 12

Cholesterol: 0

　　

Step 13

Sodium: 314mg

　　

Step 14

Fiber: 20g

　　Glorious One-Pot Meals