Summary

Ingredients

• 1 ½ cup brown rice
• 3 cup water
• 1 onion (s)
• 1 green pepper (s)
• 2 carrot (s)
• 100 g corn, frozen
• 200 g tomato (s)
• 2 tablespoon tomato paste
• 1 teaspoon oregano
• some water
• some oil

For the sauce:

• 500 g skimmed yourt
• 2 cloves garlic
• Handful parsley, chopped
• salt and pepper

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Instructions

1. Bring the rice to the boil with the water and simmer until the water is soaked up and the rice is grainy and loose.
2. Meanwhile, clean, peel and wash the vegetables. Finely dice the onion, cut the peppers and tomatoes into medium-sized cubes. Finely dice the carrots.
3. Put the yoghurt in a bowl and mix with the squeezed garlic, parsley, salt and pepper. Put aside.
4. Heat the oil in a large pan or wok. First sauté the carrots and onions briefly. Then add the corn and peppers, cook for a few minutes. Finally add the tomatoes and simmer everything for about 5 minutes on a low heat. Turn again and again.
5. Mix the tomato paste with a little water, the oregano, salt and pepper, add to the vegetables in the pan and sauté again for about 5 minutes. The vegetables should still have a crunchy bite.
6. Add the rice and mix everything well. Let it steep a little and add seasoning if necessary.
7. Serve with the yogurt sauce.
8. Tip:
9. If you don`t want to do without meat, you can add around 200-300 g chicken breast, cut into fine strips and lightly seared.