Fine Vegetable Cuisine

Spiced Basmati Rice and Vegetables

with Mango Chutney and Yogurt
5
Average: 5 (7 votes)
(7 votes)
Spiced Basmati Rice and Vegetables

Spiced Basmati Rice and Vegetables - An delicious Indian-style rice dish with exotic spices and tender vegetables

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
515
calories
Calories

Healthy, because

Even smarter

Nutritional values

This is a prime example of healthy Indian cuisine: the colourful combination of basmati rice, plenty of vegetables, and many flavours provides an extra portion of cell protecting vitamins A and E in addition to many satiating fibers.

Although it is not traditional, Indian food is even richer in fiber when served with whole grain rice. The unpeeled rice variant contains additional B vitamins and minerals.

1 serving contains
(Percentage of daily recommendation)
Calorie515 kcal(25 %)
Protein14 g(14 %)
Fat19 g(16 %)
Carbohydrates68 g(45 %)
Sugar added6 g(24 %)
Roughage10 g(33 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E8.7 mg(73 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin6.5 mg(54 %)
Vitamin B₆0.5 mg(36 %)
Folate102 μg(34 %)
Pantothenic acid1.2 mg(20 %)
Biotin14.7 μg(33 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C40 mg(42 %)
Potassium1,019 mg(25 %)
Calcium305 mg(31 %)
Magnesium131 mg(44 %)
Iron6.8 mg(45 %)
Iodine24 μg(12 %)
Zinc2.6 mg(33 %)
Saturated fatty acids1.8 g
Uric acid136 mg
Cholesterol1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ounces
1 tablespoon
3 tablespoons
½ cup
1 piece
3
2
6 ounces
2
2
3 tablespoons
5
2
8
1 tablespoon
1 tablespoon
ground Cilantro
1 teaspoon
8 ounces
5 tablespoons
10 ounces
Preparation

Kitchen utensils

2 Pots, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Sieve, 1 Mortar, 1 Lid

Preparation steps

1.
Spiced Basmati Rice and Vegetables preparation step 1

Rinse rice with cold water and drain. Simmer rice and turmeric in salted water over low heat until tender, about 20 minutes. Drain and set aside.

2.
Spiced Basmati Rice and Vegetables preparation step 2

While rice is cooking, plump raisins in hot water.

3.
Spiced Basmati Rice and Vegetables preparation step 3

Coarsely chop almonds. Peel and finely grate ginger root. Peel and crush garlic.

4.
Spiced Basmati Rice and Vegetables preparation step 4

Combine almonds, ginger and garlic in a mortar and grind to a fine paste.

5.
Spiced Basmati Rice and Vegetables preparation step 5

Peel onions and finely chop. Rinse spinach, drain well and chop coarsely.

6.
Spiced Basmati Rice and Vegetables preparation step 6

Rinse zucchini and cut into approximately 1/8-inch cubes. Rinse carrots, peel, and cut into approximately 1/8-inch slices.

7.
Spiced Basmati Rice and Vegetables preparation step 7

Heat oil in a pot over medium heat and sauté onions, stirring, until light brown.

8.
Spiced Basmati Rice and Vegetables preparation step 8

Add cardamom pods, cloves, and peppercorns and sauté briefly.

9.
Spiced Basmati Rice and Vegetables preparation step 9

Add almond-ginger paste and sauté until fragrant, about 2 minutes.

10.
Spiced Basmati Rice and Vegetables preparation step 10

Add carrots, zucchini, garam masala, coriander and cumin. Sauté briefly and pour in the broth.

11.
Spiced Basmati Rice and Vegetables preparation step 11

Cover and cook vegetables until crisp-tender, 2-3 minutes. Drain raisins and add to the pan along with spinach and reserved rice. Stir to combine. Cover and cook over medium heat, stirring 2 times, 4-5 minutes. Season to taste with salt and pepper.

12.
Spiced Basmati Rice and Vegetables preparation step 12

In a small bowl, mix together mango chutney and yogurt. Serve with rice.