Cooled rice with roast courgette and tomato

404 kcal · per serving

Lunch · Per serving

kcal: 404
Protein: 7.2 g
min: 35
What this plan asks for: 1.5 portions

Gluten-freeLactose-freeGentle on the stomachLunchDinner

Ingredients

White rice· cupboard, all year105 g
Courgette· fresh, in season now170 g
Tomato· fresh, in season now150 g
Olive oil· cupboard, all year20 g
Parsley· fresh, in season now10 g
Lemon juice· cupboard, all year10 g

Method

Dress the rice while it is still warm, which is the only time it will absorb anything, then cool it. A cold rice salad dressed cold tastes of exactly nothing, and this is the commonest way people ruin one.

When this dish is in season

share of the dish’s weight that is seasonal, by month

1000

JanFebMarAprMayJunJulAugSepOctNovDec

This week

Sat 3 OctoberLunch · 606 kcal · 1.5 portions
Wed 7 OctoberLunch · 606 kcal · 1.5 portions

Instead of this

most seasonal right now for the same slot

Bulgur with tomato and a great deal of herb356 kcal · 100% in season
Carrot and apple slaw197 kcal · 100% in season
Clear chicken broth with rice267 kcal · 100% in season
Kholodnyk — chilled beetroot and kefir soup276 kcal · 100% in season

Search for a full recipe ↗

The method above is what decides the dish, not a step-by-step recipe. The link runs a web search on the name: this page has no vetted sources of its own, and will not invent any.

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What this page cannot tell you

Your weight, height, age or how much you move. The baseline is 2000 kcal, a round planning figure for an adult of average size. At 55 kg, or if you run, shift it yourself.
The seasonal windows are market windows rather than botanical ones, and carry about a fortnight of resolution. A place’s offset from its zone baseline is one integer: it knows nothing about altitude, and nothing about this spring being late.
Every crop has exactly one fresh window per zone. Spinach and lettuce genuinely crop twice, spring and autumn, and only one of the two is shown here.
Oats are counted gluten-free. That is true of the grain and false of most mills; with coeliac disease, buy oats certified on a dedicated line.
Gentle is a kitchen heuristic, not a medical diet. Pancreatitis, IBS and an acute gastritis need a doctor, not a page that reads the weather.
Weights are raw and as purchased. Grains take up water and meat and vegetables lose it; the calories are counted before the pan, not after.
The weather is a forecast, and beyond three days the apparent temperature moves by a few degrees. The end of the week is an intention, not a fact.