
Pilau Rice
Blood Sugar: ModerateServings: 4Preparation Time: 10minMeal Category: Dinner
Micronutrients:Vitamin CIronFolateMagnesium
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
- 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.
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
44% of RDI
Magnesium
80% of RDI
Vitamin C
23% of RDI
Omega 3
0% of RDI
Vitamin A
0% of RDI
Calcium
8% of RDI
Folate
66% 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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