Vegetable Pilau Rice
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 2
Nutrition: Per serving
Energy
318 Kcal
Fat
1.9g
Saturates
0.3g
Sugars
4g
Salt
1.3g
Traditional biryani and pilau dishes involve frying onions and spices, often in ghee or copious amounts of oil. We use the microwave to make this a virtually fat-free rice dish marbled with colourful
vegetables. We use basmati rice but wholegrain rice would
also be a good low-fat choice and would be higher in fibre - many of
us are not getting enough fibre in our daily diets.
Ingredients
140g (about ½ mug) basmati rice
300ml (about 1 mug) cold water
175g frozen mixed vegetables
1 heaped tsp crushed garlic
1 heaped tsp crushed ginger
½ tsp salt
2 tsp cumin seeds
4 whole black peppercorns
2 cloves
2-3 birds eye green chillies, crushed, as desired
½ tsp turmeric
Drizzle lemon juice
Method
Put all the ingredients into a large microwavable dish with a lid.
Cook for 5 minutes on high setting in the microwave, remove the lid and stir gently.
Cover and microwave for a further 15 minutes. Leave to stand for a couple of minutes. (If cooking on the hob, cover with tight-fitting lid and simmer gently for 18-20minutes).