Pilaf-style Rice
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
455
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 455 cal. | (22 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.1 g | (40 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.5 mg | (104 %) | ||
| Vitamin K | 96.8 μg | (161 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 171 mg | (180 %) | ||
| Potassium | 1,187 mg | (30 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 197 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ¼ cups Basmati rice (rinsed in several changes of water then drained)
- 2 ½ cups boiling water
- ¼ cup sunflower oil
- 1 small Cauliflower (prepared into small florets)
- ½ cup frozen peas (thawed)
- 2 Tbsps Golden raisins
- 1 small potato (peeled and diced)
- 2 carrots (peeled and sliced)
- Saffron (to garnish)
- 2 Tbsps whole almonds
- 1 Tbsp Madras curry powder
- 1 tsp ground Cumin
- 1 tsp ground cilantro
- ½ tsp Turmeric
- ½ tsp ground cinnamon
- ½ tsp ground ginger
- salt
- peppers
Preparation steps
1.
Start by cooking the rice; place the rice, boiling water and a little salt in a large saucepan.
2.
Bring to the boil then reduce to a low heat and cover with a lid. Cook for 15-20 minutes until the rice is tender. Remove from the heat and keep covered with the lid.
3.
Heat the sunflower oil in a large saucepan over a moderate heat until hot then add the ground spices and salt and fry for a few minutes, stirring occasionally.
4.
Add the all the vegetables apart from the peas to the dish and cook for a few minutes, stirring occasionally.
5.
Add 250ml of water to the pan, cover with a lid and reduce the heat to low. Cook gently for 10-15 minutes until the vegetables are soft.
6.
Add the peas and raisins at this point and adjust the seasoning to taste. Re-heat the rice if necessary and spoon into serving bowls.
7.
Top with the vegetables. Garnish with almonds and saffron before serving.
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