Brown rice and pumpkin flan

Serves: 6

Time to make: 1 hr

Ingredients

Base
2 cups cooked brown rice
2 cups cooked and mashed pumpkin
40g feta cheese, crumbled
1-2 cloves garlic, crushed
salt and pepper to taste
Filling
1 onion, finely diced
250g button mushrooms, sliced
3 eggs
1 handful fresh basil, chopped
1 tomato, finely sliced
grated parmesan to sprinkle on top (if desired)

Instructions

Stay Awake

1 Preheat oven to 180°C. Lightly grease a flan dish.

2 In a bowl, place rice, pumpkin, feta and garlic. Mix together until all ingredients are combined, then season to taste. Spoon mixture into base of flan dish. Press down with your hands, ensuring both the base and sides have an even consistency. Refrigerate until needed.

3 Pan-fry onion until golden. Add mushrooms and sauté until golden.

4 Lightly beat eggs in a bowl, then fold in onion, mushrooms and basil. Pour egg mixture on top of rice and pumpkin base, distributing filling evenly.

5 Arrange tomato slices on top of flan and sprinkle with parmesan if desired. Place in middle of oven and bake for 30-35 minutes until set. Let stand for 15 minutes before cutting . Serve at room temperature with a green salad.

Recipe supplied by Healthy Food Guide reader, Chloe Deaker (Auckland)

HFG tip

Chloe says: “This is an incredibly delicious alternative to a quiche. It can be eaten hot or cold, and it’s perfect picnic food!”

Nutrition Info (per serve)

Calories 210 cal

Kilojoules 880 kJ

Protein 12.3 g

Total fat 6.7 g

Saturated fat 2.6 g

Carbohydrates 24.5 g

Sugar 4.5 g

Dietary fibre 3.3 g

Sodium 550 mg

Calcium 70 mg

Iron 1.7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.