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Baked Risotto

2 tablespoons (40ml) olive oil
1 teaspoon poppy seeds
½ teaspoon yellow mustard seeds
1 1/3 cups parboiled long grain rice
3 eggplants (aubergine), chopped into 1cm cubes
3 celery stalks, chopped into 1cm cubes
2 red capsicums (pepper), seeded and diced
1/3 teaspoon chilli powder
1 teaspoon turmeric
1 teaspoon ground cumin
1 teaspoon ground coriander
2 1/3 cups (575mls) water
2 ¾ cups (587mls) concentrated canned tomato soup
1 ½ teaspoons vegetable stock powder
2/3 cup (150mls) coconut milk
2 tablespoons fresh coriander (cilantro), chopped
6 spring onions, sliced


Preheat oven 170°C (325°F/Gas 3)

Heat the oil in a frypan, then add the poppy and mustard seeds and cook until they begin to pop. Add the rice and continue to cook for 5 minutes, stirring constantly. Add eggplant, celery, capsicum and mix well. Cook for a further 5 minutes.

In a separate bowl, mix together the chilli powder, turmeric, cumin and ground coriander with 2 tablespoons of cold water and mix to form a paste. Add the paste to the rice mixture along with the water, tomato soup, stock powder and coconut milk and mix well.

Pour into a baking dish and cook for approximately 2 hours until the rice is cooked and most of the liquid is absorbed. Stir in the coriander and shallots and serve.

Slice and serve with a small garden salad. Serves 8

Preparation time: 20 minutes
Cooking time: 2 hours
Storage suggestion: divide into single serves and store in an airtight container for a maximum of 3 days in the refrigerator or 3 months in the freezer.

*low fat, gluten free (check vegetable stock powder), dairy free, egg free, nut free, soy free and suitable for vegans

Nutrition Value (335g serve) 

Energy 995kJ/237cal
Protein 4.8g

Fat, total

      Saturated fat

9.8g

4.6g

Carbohydrates, total

      Sugar

30.1g

9.2g

Sodium 420.4mg
Fibre 3,7g
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