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Syn Free Slimming World Spicy Vegetable Rice

Syn Free Slimming World Vegetable Spicy Rice cooked on slow in the slow cooker. Loaded with red onion, courgette and green peas this Slimming World vegetable rice is perfect for your Syn Free curry.
Prep Time10 mins
Cook Time2 hrs 20 mins
Total Time2 hrs 30 mins
Course: Main Course, Side Dish
Cuisine: Slow Cooker
Servings: 4
Calories: 370kcal



  • Peel and thinly dice your garlic, red onion and ginger and place it in the bottom of your slow cooker on low.
  • Thinly dice the courgette and add this too.
  • Add your frozen peas.
  • Add 2 cups of Basmati Rice along with 4 cups of liquid.
  • Add in the seasonings, stir and place the lid on the slow cooker.
  • Cook on low for 2 hours and 20 minutes or high for 1 hour 15 minutes.
  • Stir well until its nicely fluffed up.


Because of the way the basmati rice cooks in the slow cooker, you don’t need to rinse it first like you do when you boil it.
If you want more heat on your spicy vegetable rice (I was feeding a curry loving 3-year-old) then add a more chilli powder or increase the ginger. I use a set of measuring cups to make rice with as it makes it so much easier.
Then always remember that the liquid is double the rice. I.e. 1 cup of rice = 2 cups of liquid and so on. If not using a measuring cup use a measuring jug and 1 cup is the same as 250ml.
For liquid we just used tap water. You could use stock or watered-down curry paste. But because of the other flavours going on, we didn’t feel like it needed it.


Calories: 370kcal | Carbohydrates: 79g | Protein: 7g | Fat: 1g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 10mg | Potassium: 245mg | Fiber: 2g | Sugar: 1g | Vitamin A: 45IU | Vitamin C: 5.5mg | Calcium: 52mg | Iron: 2.3mg
Nutrition InfoPlease Note: Nutrition values are our best estimate based on the software we use at Recipe This and are meant as a guide. If you rely on them for your diet, use your preferred nutrition calculator.
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