Grilled Vegetable Arrabiata on Herbed Rice


My resolve to cook, eat and feed healthy food seems to be getting a boost with each passing day! Every morning when I wake up, I feel inspired to cook something new, something different and something healthy for Hubby’s lunch. That, of course, becomes my lunch too. Since I have put him on a diet, I have to ensure I give him adequate nutrients while cutting down on the excess calories and have to choose ingredients carefully so that he loves what he eats. While this healthy eating plan is surely going to benefit us in the long run, the mental exercise that I have to do everyday is helping me now in getting better at cooking. Also, he and his colleagues, with whom he shares his lunch, love the different types of low-cal food that I pack for him.

Grilled Vegetable Arrabiata is a very simple dish loaded with loads of vegetables and herbs in the classic Arrabiata sauce. Served over steaming hot Herbed Rice, this dish not only makes you feel like you are having an “elite” meal, but also gives you a lot of energy to sail through a long day. Try it for yourself, and you’ll know what I mean. Here’s the recipe:



1 Broccoli (cut into florets)
10-12 french beans (trimmed and cut into halves)
1 large carrot (peeled and diced)
1 small bowl peas
3-4 baby corns (cut into 1-inch pieces)
3 large red tomatoes
1 small onion
1 tablespoon garlic (crushed)
1 teaspoon olive oil
1 dried red chilly
1/2 teaspoon freshly ground black pepper
2 tablespoons tomato ketchup
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1 teaspoon chilly flakes
1 litre water
Salt (to taste)


In a large pan of salted water, steam the vegetables for 3-4 minutes. Drain and dry on a towel. Sprinkle half teaspoon olive oil and grill in microwave on high for 1 minute. Keep aside.

In another pan, heat water. Make a cross slit with a knife on the top of the tomatoes and boil for 2 mins. Remove the skin and set aside to cool. When cool, blend the tomatoes and onion coarsely.

Heat half teaspoon oil in a wok. Add the dried red chilly and fry till you get a pungent aroma. Add crushed garlic and fry till it starts turning brown. Add the tomato paste. Stir on high flame till it leaves the sides of the wok. Add the tomato ketchup, dried oregano, dried basil and chilly flakes. Mix well. Add 100 ml water and bring to a boil. Season with freshly ground black pepper and salt to taste. Toss in the grilled vegetables and stir for a minute. Remove from flame and transfer to a serving dish.



1 bowl rice (washed and soaked for 10 mins)
1/2 teaspoon low-fat butter
1 teaspoon mixed herbs (oregano, basil, thyme)
1/4 teaspoon freshly ground black pepper
Salt (to taste)


Cook rice in a large pan on water till it is just done. Heat butter in a pan and toss in the herbs, salt and pepper. Mix well. Add this to the rice while it is still hot and mix well.

Take the herbed rice in a bowl and press tightly with a spoon. Empty the bowl on to a plate while tapping it’s base to get a nice, round mound of rice. Pour the Grilled Vegetables Arrabiata over the rice mound and serve hot.

Eat, drink and be merry! 🙂


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