Pilau Rice

Pilau Rice

Blood Sugar: 12Servings: 4Preparation Time: 10minMeal Category: Dinner
Micronutrients:FolateMagnesiumCalcium

Macronutrients per 100g

Energy
133kcal
Sugar
3g
Fat
4g
Fiber
2g
Sat fat
1g
Protein
4g
Carbs
20g
Sodium
127mg

Ingredients

  • 2 tsp Coconut oil
  • 1 diced Onion
  • 3 crushed Garlic cloves
  • 2 tsp Mustard powder
  • 2 tsp Curry powder
  • 1 tsp Ground turmeric
  • 1 tsp Onion powder
  • 75g / 2.65oz Frozen green peas
  • 1 head cut into florets Broccoli
  • 75g / 2.65oz Sultanas
  • 75g / 2.65oz Raw cashews
  • 500g / 17.64oz Cooked basmati rice

Preparation

  1. Heat 2 tsp Coconut oil in a large pan.
  2. Add 1 diced Onion and 3 crushed Garlic cloves, cook until translucent.
  3. Add 2 tsp Mustard powder, 2 tsp Curry powder, 1 tsp Ground turmeric, and 1 tsp Onion powder.
  4. Add 75g / 2.65oz Frozen green peas and 1 head of Broccoli cut into florets, cook over medium heat until soft.
  5. Add 75g / 2.65oz Sultanas and 75g / 2.65oz Raw cashews, combine briefly.
  6. Pour 500g / 17.64oz Cooked basmati rice into the pan, stir to combine thoroughly.
  7. Season with salt and pepper, heat until piping hot.
  8. Serve with coriander/cilantro leaves.

Micronutrients % of RDI

Iron
2% of RDI
Magnesium
37% of RDI
Vitamin C
20% of RDI
Omega 3
1% of RDI
Vitamin A
4% of RDI
Calcium
27% of RDI
Folate
47% of RDI

Good to know

You can use cauliflower, green beans, or other vegetables instead of peas and broccoli. Top with coriander/cilantro leaves and coconut yogurt.
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