Creole Vegetarian Dirty Rice made with Quorn Mince or Soya - Low fat & easily made Vegan and Syn Free on Slimming World @mushypeacurry.com

Creole Vegan Dirty Rice made with Quorn Mince or Soya

Creole Vegan Dirty Rice

A quick and easy, Creole Vegetarian ‘Dirty Rice’ made with ‘Mince’, which is low in fat and can easily be made Vegan.

Dirty Rice usually includes Cayenne and black peppers and a base of sauteed vegetables.

Namely the ‘Holy Trinity’ of Cajun & Louisiana Creole cooking, which is traditionally made up of 3 parts onions, 2 parts celery & 1 part green bell pepper.

Creole Vegetarian Dirty Rice made with Quorn Mince or Soya - Low fat & easily made Vegan and Syn Free on Slimming World @mushypeacurry.com
Cajun Holy Trinity Onion, celery and bell pepper

I myself use Cajun Spice, as I always tend to have a jar in my spice drawer, and I also add some jarred red peppers to add a bit of colour and to sneak in some extra vegetables.

You can use Quorn Mince or any Soya Mince or Soy Granules, I even make a Kidney Bean version too! Cajun Style Red Beans & Rice. ๐Ÿ™‚

Village Macaroni Casserole - with Vegan Mince & Leeks Perfect Vegan meal for students, Lent. Cheap & filling and easy - perfect for Slimming World Vegans. Village macaroni Hotpot made with Vegan Mince. Greek Cypriot dish - made 'Green'! @mushypeacurry.com
Tesco Soya Mince – Vegan

Cajun & Creole

I’m not really familiar with authentic Cajun or Creole cuisine, but I remember reading an article many years ago (in the early 90’s actually) featuring Chef Paul Prudhomme and some of his amazing recipes. I’ve kept that same magazine clipping all this time!

I remember first reading about his ‘Holy Trinity’ of vegetables in that article, and how interesting and knowledgeable he was about Creole cuisine, the cooking methods, and some amazing new to me ingredients. It was a lasting impression.

Unfortunately, hardly any of his recipes are vegetarian so I do have to improvise. ๐Ÿ™‚

I first tried the Cajun Spice blend back then, and it is now a staple in my spice drawer.

I use it on potato wedges, to spice up grilled Halloumi, to make my favourite Veggie Sausage Jambalaya (recipe coming soon), and now this Vegetarian Dirty Rice.

Vegetarian Dirty Rice

This is a delicious one pot meal, which is so easy to make with very few ingredients.

It’s cheap, quick and healthy and leftovers taste great eaten burrito style in a wrap, or made into a Stir Fry topped with a fried egg and some spring onions, or add in some mixed beans to make it go further. Perfect for students on a budget!

Creole Vegetarian Dirty Rice - Made with Quorn Mince or Soya

From at

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Prep: Cook: Yield: 4 peopleTotal:

You can use Quorn Mince or any Soya Mince or Soy Granules, I even make a Kidney Bean version too! Cajun Style Red Beans & Rice. ๐Ÿ™‚

You'll Need...

  • 1 large onion chopped finely
  • 1-2 small sticks celery chopped finely
  • 1 medium green pepper chopped finely
  • 1 medium red pepper in brine from a jar or half a fresh bell pepper
  • 1 large cup/mug rice
  • 2 1/2 large cup/mug boiling water
  • 75-100g mince/beans
  • 1 stock cube
  • 1 tablespoon cajun spice
  • s&p to taste
  • olive oil spray

Directions

  1. Place all your chopped onion, celery and bell peppers in a large pot with some sprays of olive oil and a pinch of salt. Fry gently until softened.
  2. Put the kettle on to boil some water.
  3. Creole Vegetarian Dirty Rice made with Quorn Mince or Soya @mushypeacurry.com
  4. Measure out your rice in a mug or large cup - you will be using this same cup to measure out your boiling water, so make sure it is heatproof. I normally use an average sized coffee mug.
  5. Pour your rice onto the cooking vegetables and stir well to mix in all the grains of rice.
  6. Add 2 1/2 mugs or large cup (whatever you used to measure out your raw rice) of boiling water to the pot. Take care here, the water may splutter so stand well back.
  7. Stir the rice and vegetables well, and add in your stock cube.
  8. Stir in your frozen mince or prepared soya granules add salt and pepper to taste and bring to the boil.
  9. Once your rice is boiling, lower the heat to a rolling simmer, until all the water has evaporated.
  10. Remove from the heat and stir the rice carefully.
  11. Cover with a clean tea towel for 5 minutes.

Use my guide for freezing celery, if you have bought a huge amount for just this one dish.

Eat this delicious Dirty Rice with a large serving of your favourite vegetables or a mixed salad on the side.

I love boiled vegetables myself such as broccoli, Brussels sprouts or a frozen veg mix, but a nice salad with a vinegary dressing would be gorgeous too!

I really hope you try this dish, it doesn’t sound like much and is normally eaten as a side dish in the US, but it will become a lovely addition to your weekly dinners.

Georgina x

All my meal ideas include at least one third of salad/vegetables and/or fruit with it, (this is the way we at Slimming World eat less without going hungry).

This is completely syn free, is very low fat (as I am not a dietician I cannot really say Fat Free), filling, healthy and delicious!

N.B. Any item in bold is a Healthy Extra* on the Slimming World plan, so these must be weighed or measured and not exceeded, if you want to maximise your weight loss. Eating at least one third of vegetables (superfree food) at each and every meal is also key to this plan.
Please note that I am in no way affiliated to Slimming World, nor am I a Slimming World consultant, and still believe that the best way to follow this plan is to join either online or better still with a group near you.
Sharing ideas for Vegan and Vegetarian meals especially for those following the Slimming World plan.
Georgina x