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Vegetable Pilau variation (Pakistan). Shiraz Maherali
Healthy Hints
This is a much healthier recipe than most of the other rice dishes in the Nutrition Centre, and probably also most of the pilau dishes you are used to cooking at home! Use this recipe as a basis for other pilau meals you may wish to cook. You could add chicken or fish in at Step 2 or simply add cooked chicken or prawns to the cooked rice.
Ingredients
Ingredients
2 tbsp sunflower oil
1 tsp cumin seeds
1 small onion, chopped
1 tsp fresh garlic, crushed
1 tsp fresh ginger, crushed
1 medium potato, peeled and diced
1 medium carrot, peeled and diced
100 g frozen peas
400 g basmati rice, washed and soaked for 15 minutes
1 litre water
1/2 tsp salt
What does this chart mean?
- Calories318kcal
- Protein6.5g
- Fat4.9g
- Saturated fat0.6g
- Carbohydrate61.5g
- Sugars (Total)1.2g
- Fibre1.4g
- Salt2.1g
Directions
1. Heat the oil in a large pan over a medium heat. Add the cumin seeds stirring briefly before adding in the onions. Fry for 2 minutes until the onions are soft and then stir in the garlic and ginger.
2. Add the potatoes, and mix until all the potatoes are covered by the onions. Continue to cook for a further 2 minutes stirring occasionally so the potatoes do not stick to the base.
3. Add the carrots, rice, water and salt. Stir gently so all the ingredients are mixed with the rice. Bring to a boil over a high heat.
4. Reduce to a low heat, cover and simmer for 20 minutes or until the water is absorbed. The rice should be cooked and potatoes tender.
