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.
How to Prepare
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.
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.
Share: