Spiced Basmati Rice and Vegetables
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.
(Percentage of daily recommendation)
|Calorie||515 kcal||(25 %)|
|Protein||14 g||(14 %)|
|Fat||19 g||(16 %)|
|Carbohydrates||68 g||(45 %)|
|Sugar added||6 g||(24 %)|
|Roughage||10 g||(33 %)|
|Vitamin A||1.3 mg||(163 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||8.7 mg||(73 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.5 mg||(45 %)|
|Niacin||6.5 mg||(54 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||102 μg||(34 %)|
|Pantothenic acid||1.2 mg||(20 %)|
|Biotin||14.7 μg||(33 %)|
|Vitamin B₁₂||0.4 μg||(13 %)|
|Vitamin C||40 mg||(42 %)|
|Potassium||1,019 mg||(25 %)|
|Calcium||305 mg||(31 %)|
|Magnesium||131 mg||(44 %)|
|Iron||6.8 mg||(45 %)|
|Iodine||24 μg||(12 %)|
|Zinc||2.6 mg||(33 %)|
|Saturated fatty acids||1.8 g|
|Uric acid||136 mg|
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.
While rice is cooking, plump raisins in hot water.
Coarsely chop almonds. Peel and finely grate ginger root. Peel and crush garlic.
Combine almonds, ginger and garlic in a mortar and grind to a fine paste.
Peel onions and finely chop. Rinse spinach, drain well and chop coarsely.
Rinse zucchini and cut into approximately 1/8-inch cubes. Rinse carrots, peel, and cut into approximately 1/8-inch slices.
Heat oil in a pot over medium heat and sauté onions, stirring, until light brown.
Add cardamom pods, cloves, and peppercorns and sauté briefly.
Add almond-ginger paste and sauté until fragrant, about 2 minutes.
Add carrots, zucchini, garam masala, coriander and cumin. Sauté briefly and pour in the broth.
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.
In a small bowl, mix together mango chutney and yogurt. Serve with rice.