This dish provides a high level of nutrients in a low-calorie vegetable. It is a significant source of Vitamin A, Vitamin C, Vitamin B12, dietary fibre, calcium and is high in iron an excellent alternative to animal products.
1x large marrow
150g of mushrooms
2x medium onions
4x garlic cloves crushed
3x medium tomatoes
2x sticks of celery
1x table spoon of smoked paprika
250g of cooked rice basmati or brown
15x green olives
2x tablespoons Nutritional yeast
Cook the rice as per packet instruction.
Dice the onions, peppers, courgette, celery, mushrooms and tomatoes.
Cut the marrow in half and scoop out the seeds and some of the flesh.
Fry the onions in a dash of oil until golden brown, add the celery, peppers and courgette to the pan and fry for 5-10 minutes until soft, add the tomatoes, mushrooms, crushed garlic and smoked paprika and cook for a further 5 minutes until everything is soft.
Place the marrow in a baking tray and in a bowl, combine the rice and veg mix, season with salt and pepper and spoon in to the marrow.
Add a couple of teaspoons of water to the tray and cover with foil,
Bake in the oven at 180 degrees for 50 minutes, remove the foil add the chopped olives and nutritional yeast and place back in the oven for a future 10 minutes.
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