This gluten free dish will help keep you full, and packed with protein and veggies.


  • 1 cup wild rice

  • 1 cup long grain brown rice

  • 4 cups filtered water

  • 2 garlic cloves, crushed

  • 1 zucchini (courgette), diced

  • ½ eggplant (aubergine), thinly sliced

  • 2 bunches Chinese greens eg Chinese broccoli, chopped

  • 1 cup olives, diced and pitted if needed

  • 1 cup sun-dried tomatoes

  • 1 cup almond flakes

  • 375 gr silken tofu, crumbled


  • 1.

    Cook 1 cup wild rice and 2 cups water in saucepan until white ends form (approx 20 minutes)

  • 2.

    Cook 1 cup brown rice and 2 cups water in saucepan until tender

  • 3.

    Combine both rice mixtures together and set aside

  • 4.

    Saute garlic in wok

  • 5.

    Add eggplant and zucchini, stir-fry until cooked

  • 6.

    Add Chinese greens, cook until soft

  • 7.

    Add sun dried tomatoes, olives, tofu and almond flakes, mix well

  • 8.

    Combine with rice mixture

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 770kj
  • Fat Total 28g
  • Saturated Fat 3g
  • Protein 36g
  • Carbohydrate 107g
  • Sugar 14g
  • Sodium 379mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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From There's a Vegan in the Kitchen: Viva la Vegan's Easy and Tasty Plant-Based Recipes by Leigh-Chantelle, copyright C 2014 by Leigh-Chantelle. Photo by Carol Slater Photography. Printed by permission.
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