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Exotic Spiced Pea Pilaf

 
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Flavorful and colorful. A classic Indian dish, the combination of yogurt, tomatoes, potatoes, rice and spices is super tasty and fills you up. Serve it as a side dish with a tangy stew or a main dish with some refreshing chutney.

Yield

8

servings

Prep

10

min

Cook

30

min

Ready

40

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

2 cups tomatoes
chopped
1 ½ cups green peas
¼ cup yogurt
4 teaspoons garlic
minced
4 teaspoons ginger root
minced
2 teaspoons coriander
ground
1 teaspoon cumin
ground
1 teaspoon garam masala
*
1 x salt
*
¼ teaspoon turmeric
ground
*
2 tablespoons canola oil
1 cup onions
finely diced
2 each green chili peppers
*
2 sticks cinnamon
*
16 each black peppercorns
*
2 teaspoons cumin seeds
3 cups water
about
¾ pound potatoes
cut into l6 pieces
¼ cup cilantro
finely chopped
2 cups basmati rice
washed and drained

Directions

Combine tomatoes, peas, yogurt, garlic, ginger, coriander, cumin, garam masala, l/2 teaspoon salt, and turmeric in bowl. Heat canola oil in large saucepan.

Add onion, green chiles, cinnamon sticks, peppercorns and cumin seeds and sauté until onion starts to turn golden.

Add tomato mixture and stir.

Cover and cook over medium heat l0 minutes, stirring occasionally.

Add water, remaining ¾ teaspoon salt, potatoes and cilantro.

Stir well, cover and bring to boil.

Add rice, stir gently and cook, covered, until almost all the water has been absorbed, about l0 minutes.

Reduce heat to low and cook l0 to l5 minutes, or until rice is tender.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 265g (9.3 oz)
Amount per Serving
Calories 16123% of calories from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 1mg 0%
Sodium 201mg 8%
Total Carbohydrate 9g 9%
Dietary Fiber 3g 14%
Sugars g
Protein 8g
Vitamin A 15% Vitamin C 41%
Calcium 6% Iron 11%
* based on a 2,000 calorie diet How is this calculated?

 

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