Low Fat Nut Roast (vegetarian)

1 spray low-fat cooking spray
75 g dried rice, long grain
75 g pistachios, shelled, chopped
1 tablespoon sesame oil, (or olive oil)
1/2 teaspoon cumin seeds
1 leek(s), large, trimmed and finely chopped
2 1/2 medium courgette, grated
225 g mushrooms, button, sliced
2 teaspoon soy sauce
3 medium egg(s)
100 g cheddar cheese, mature, grated
2 teaspoon fresh or dried herbs, mixed
1 pinch salt 1 teaspoon pepper

1. Preheat oven to Gas Mark 4/180°C/350°F. Mist a 900 g (2 lb) loaf tin with spray cooking oil.
2. Cook rice in lightly salted boiling water for about 12 minutes, until tender. Rinse with cold water and drain thoroughly.
3. Meanwhile, toast pistachio nuts until lightly browned.
4. Heat oil in a non-stick frying pan. Add cumin seeds, leek and courgettes. Sauté gently for 5 minutes. Add mushrooms and cook 5 more minutes, stirring. Add soy sauce. Season with salt and pepper.
5. Beat eggs in large mixing bowl. Add rice and nuts. Stir in vegetables, cheese and herbs. Mix well. Turn into prepared tin and level the top.
6. Bake for about 1 hour 15 minutes, until set and firm. Cool for 10 minutes before turning out.