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Spiced Basmati Rice and Vegetables

Spiced Basmati Rice and Vegetables

with Mango Chutney and Yogurt
50 min.
Time:
515
calories
Calories:
Health Score:
84 / 100
Ingredientsfor  
Ingredients
7 ozs Basmati rice
1 Tbsp Turmeric
salt
3 Tbsps golden raisin
½ cup almonds
1 pc fresh ginger
3 garlic cloves
2 onions
6 ozs Spinach
2 Zucchini
2 carrots
3 Tbsps vegetable oil
5 Cardamom
2 cloves
8 black peppercorns
1 Tbsp Garam Masala
1 Tbsp ground cilantro
1 tsp Cumin
8 ozs Vegetable broth
peppers
5 Tbsps Mango chutney
10 ozs Yogurt (low-fat)
How healthy are the main ingredients?
Basmati ricealmondgingerSpinachTurmericsalt
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie515 cal.(25 %)
Protein14 g(14 %)
Fat19 g(16 %)
Carbohydrates68 g(45 %)
Sugar added6 g(24 %)
Roughage10 g(33 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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.

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