Cavolo Nero, Mushroom and Capsicum Rice Bake

I love my greens…. the darker the better!

That’s why I love this recipe with Cavolo Nero or Tuscan Kale as it’s also known.  You could just as easily use other forms of kale, silverbeet or spinach and it would be just as delicious and nutritious.  In fact Cavolo Nero is a great source of many vitamins and minerals as well as sulforaphane (particularly when chopped) which has potent anti-cancer properties.

Cavolo Nero

This is a variation of a recipe by Jude Blereau in her fantastic book called “Wholefood for Children” adjusted a little to add more colour and for the Thermomix.  I also used a bit more brown rice to make it go a bit further.  I simply love brown rice and the nuttiness it adds to dishes like this.  The addition of amaranth increases the protein of the dish and in fact it is 30 per cent higher in protein than rice.

I used some lovely Swiss Brown mushrooms but button mushrooms work fine too.  And the tomatos I found at my local fruit and vege shop today were local mini black tomatos.  So sweet and cute, the way the kids ate them I was lucky there was any left for the dish.  And the best part is the kids simply devour this when we have it for dinner.  It’s super tasty and easy to digest particularly by soaking the rice first (note this step is optional).  It also makes great leftover’s and as grandma has reported is great in a toasted wrap the next day!

 

Cavolo Nero, Mushroom and Capsicum Rice Bake

 

200g brown rice

2 tbls amaranth

1 tbls lemon juice

40g Pecorino Romano or parmesan cheese

Approx 200g Cavolo Nero (thick stems removed)

1 onion

1 clove garlic
20g olive oil

100g Swiss Brown or Button mushrooms

50 g red capsicum

250g ricotta

2 eggs

3 or 4 cherry or grape tomatos sliced

30g pine nuts

Pepper to taste

• Combine brown rice, amaranth and lemon juice in a small bowl and add just enough water to cover.  Let soak for 6 hours or overnight to increase digestibility and reduce cooking time.
• Place 800g water in Thermomix bowl, insert basket than add rice mixture including any excess water.  Cook for 30 minutes at Varoma temp on speed 4. Set aside and empty water from bowl.
• Add pecorino to TM bowl and chop 8 seconds speed 9.  Set aside
• Add Cavolo Nero to TM bowl and chop 3 seconds speed 7.  Set aside (I placed it on top of the warm rice to lightly steam)
• Add onion and garlic and chop 5 sec speed 7
• Add oil and sauté for 2 minutes at 100° on speed 1
• Add mushrooms and capsicum and chop 3 seconds speed 6.  Saute 1 minute at 100° on speed 1
• Add eggs, cheeses, pepper and combine 5 seconds speed 4
• Add Cavolo Nero and rice and combine on Reverse 5 seconds speed 4
• Pour into a 20 x 20cm baking dish
• Cover with tomatos and pine nuts and bake 180° for approx 40 minutes until set.

Enjoy!