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Fragrant Pilaf

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Recipe

 

Yield

6 servings

Prep

15 min

Cook

30 min

Ready

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

Ingredients

Amount Measure Ingredient Features
3 each tomatoes
ripe, large
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1 teaspoon mustard seeds, black
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2 tablespoons olive oil
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2 each garlic cloves
minced
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1 each bay leaves
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½ teaspoon turmeric
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1 cup basmati rice
uncooked
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3 cups vegetable stock
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2 cups chickpeas (garbanzo beans)
cooked
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¼ cup cilantro
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1 pinch cayenne pepper
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Ingredients

Amount Measure Ingredient Features
3 each tomatoes
ripe, large
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5 ml mustard seeds, black
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3E+1 ml olive oil
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2 each garlic cloves
minced
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1 each bay leaves
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2.5 ml turmeric
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237 ml basmati rice
uncooked
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7.1E+2 ml vegetable stock
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473 ml chickpeas (garbanzo beans)
cooked
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59 ml cilantro
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1 pinch cayenne pepper
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Directions

Plunge the tomatoes into boiling water for 30 seconds.

Remove with a slotted spoon and transfer to a bowl of iced water.

Remove from the water and slip off their skins.

Chop the tomatoes and set aside.

In a large pot, sauté the mustard seeds in the oil over a medium heat until they begin to sputter and pop.

Add the garlic, bay leaf, turmeric and rice, stirring until the rice becomes translucent, 2 minutes.

Add the tomatoes and reduce the heat to a simmer for 3 minutes.

Add the broth, bring back to a boil, reduce heat again and simmer for 10 minutes.

Add the chickpeas and cook another 5 minutes.

Remove from the heat, add the cilantro and allow it to steam, covered, for 5 minutes.

Remove the bay leaf, fluff with a fork, stirring in the cilantro.

Season with cayenne and serve.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 295g (10.4 oz)
Amount per Serving
Calories 18527% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 246mg 10%
Total Carbohydrate 10g 10%
Dietary Fiber 5g 18%
Sugars g
Protein 11g
Vitamin A 11% Vitamin C 20%
Calcium 5% Iron 10%
* based on a 2,000 calorie diet How is this calculated?
 

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