mixed veggie riceBy Dr Joe

A mixed veggie rice with pilchard is another veggie rice recipe designed for the individual who insists on eating white rice instead of brown rice.

Of course, you can make the dish with brown rice if that’s your thing. Absolutely nothing wrong with that. In fact, you will get better results in terms of blood sugar elevation with brown rice.

However, this mixed veggie rice with pilchard recipe is another recipe to prove the point that you can still eat white rice without blood sugar spiking problems.

You just have to be a tiny bit clever with your approach to get round the problem of blood sugar spikes with white rice meals.

Adding vegetables and a proportionate reduction of the amount of rice used is my strategy and it plays out here very well and fun to do too.

So, what do we need to make the mixed veggie rice with pilchard recipe?


Rice X 1 cup
Broccoli X 1
Mushrooms X 600 gm
Red Onion X 1
Garlic X 2 clove
Celery sticks X 3
Pilchard in tomato sauce X 1 can
Parsley herbs X 5 sprigs
Cooking oil (Rapeseed oil) X 4 tbs
Chilli pepper X 1
Bell pepper X 1
Cinnamon X 2 tbs
Paprika hot powder X 2 tbs
White wine vinegar

mixed veggie rice with pilchard


mixed veggie rice with pilchard

How to make the mixed veggie rice with pilchard

>> Slice up your red onions, bell pepper, celery, chilli pepper and garlic.

>> Chop up your broccoli and mushrooms.

>> Cook up your white rice as usual and set aside.

>> In a wok or skillet, add your cooking oil and heat it up.

>> Add the red onions and garlic and let fry for about 1 minute and half or until tender. Turn down heat.

>> Add the mushrooms and stir-fry until mushrooms become tender. Add broccoli, celery, bell pepper and chilli pepper.

>> Stir intermittently for about 4 minutes.

>> Add the pilchard in tomato sauce into the veggie mix in the wok and stir together to let all content mix together homogenously. Let cook for about 3 minutes, stirring intermittently.

>> Add seasoning agents – hot paprika, cinnamon and salt to taste. Stir intermittently for about a minute.

>> Now add the cooked rice and stir together for about a minute.

>> Turn off heat. Your mixed veggie rice with pilchard is ready.

Serve the mixed veggie rice with pilchard in your favorite bowl and give it a splash of white wine vinegar, stir and enjoy.

Does the mixed veggie rice with pilchard hit the mark with blood sugar reading? Oh, yes, it does. I got a blood sugar reading of 4.4 mmol/l (79.2 mg/dl) 60 minutes post-meal. Now who says you cannot eat white rice and still get away with it, huh.

Suggested further reading:
How Can a 2-Minute Ritual Get Rid of Belly Fat?