Pilaf-style Rice

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Pilaf-style Rice
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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
493
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie493 kcal(23 %)
Protein11.74 g(12 %)
Fat17.11 g(15 %)
Carbohydrates76.29 g(51 %)
Sugar added0 g(0 %)
Roughage7.47 g(25 %)
Vitamin A721.06 mg(90,133 %)
Vitamin D0 μg(0 %)
Vitamin E1.55 mg(13 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.17 mg(15 %)
Niacin2.44 mg(20 %)
Vitamin B₆0.35 mg(25 %)
Folate105.17 μg(35 %)
Pantothenic acid1.04 mg(17 %)
Biotin5.04 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C82.77 mg(87 %)
Potassium750.13 mg(19 %)
Calcium87.25 mg(9 %)
Magnesium50.13 mg(17 %)
Iron2.03 mg(14 %)
Iodine0.4 μg(0 %)
Zinc0.84 mg(11 %)
Saturated fatty acids1.9 g
Cholesterol0 mg

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 tablespoons Golden raisins
1 small potato (peeled and diced)
2 carrots (peeled and sliced)
Saffron (to garnish)
2 tablespoons whole almonds
1 tablespoon Madras curry powder
1 teaspoon ground Cumin
1 teaspoon ground cilantro
½ teaspoon Turmeric
½ teaspoon ground cinnamon
½ teaspoon ground ginger
salt
peppers
How healthy are the main ingredients?
Basmati ricealmondraisinsgingerCauliflowerCauliflower

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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