A paella pan is shallow, wide and round with slightly sloping sides. This shape ensures that the rice cooks evenly in one layer. It’s possible to cook paella successfully in a copper frypan on a gas stove when it’s for only 2-4 people. This spring paella uses asparagus and artichokes with a pinch of saffron for a sunny yellow colour.

 Health benefits:

• Rice is a quick energy source.

• Rice is generally safe for people with food sensitivities.

• Brown rice is a good source of fibre.

• Rice is an excellent source of vitamins and minerals.

• Measurable levels of arsenic have been found in rice.

• Brown rice may reduce your body's ability to absorb other nutrients.

SPRING VEGGIE PAELLA

Makes a frypan size paella 

PB, V

1 onion, diced

1 red capsicum, cut into strips

5 garlic cloves, minced

1½ cups (290 g) rice

3 strands of saffron

1 cup (250 ml.) water

4 cups (1 L) hot vegetable stock

2 bundles of asparagus, cut into 2cm lengths

½ cup (80 g) peas

400 g tin artichokes, quartered

10 (170 g) cherry tomatoes, halved

½ cup (65 g) pitted olives, halved

2 lemons, cut in wedges

pinch of sea salt

Preheat your pan over medium heat, add a few droplets of water and if they bead and evaporate, the pan is ready. Add onion and capsicum and saute in a little water for 5 minutes, add garlic and sauté another minute. Pour in the rice, add a glug of avocado oil and stir to coat the grains, lightly tossing for a minute, you may need to lightly stir to avoid sticking. Add water and saffron and boil down a minute. Pour stock into the pan and do not stir after this. Turn down the heat to a simmer for another 5-10 minutes, carefully watching for the socarrat (caramelised crust of rice) to develop without burning. Test with a fork by gently checking the rice at the base. When you have a socarrat, remove from the heat, scatter the asparagus, peas, artichokes and tomatoes over the rice and cover the pan, leave to rest for 10 minutes.

Serve with olives and a sprinkle of parsley. Serve with lemon wedges.