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Lemon Rice and Pea Chapatis

 
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19

Lemon Rice and Pea Chapatis recipe

Yield

4

servings

Prep

10

min

Cook

15

min

Ready

25

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

473 ml water
237 ml long grain rice
brown
30 ml olive oil
5 ml cumin seeds
5 ml mustard seeds, black
6 each scallions, spring or green onions
finely chopped
*
473 ml green peas
fresh or thawed
45 ml soy sauce, tamari
45 ml lemon juice
fresh
79 ml parsley leaves
fresh, chopped
5 ml turmeric
1 pinch cayenne pepper
*
8 each chapatis
or whole-wheat tortillas, warmed
*

Directions

In a medium saucepan, bring the water toa boil over high heat.

Add the rice, cover, reduce the heat, and simmer until the water is absorbed, 30 to 40 minutes.

Remove from the heat.

Heat the olive oil in large skilet over medium heat.

Add the cumin seeds and mustard seeds and cook, stirring, until the mustard seeds begin to pop, about 30 seconds.

Add the green onions and cook until softened, about 1 minute.

Ad the cooked rice, peas, cashews, tamari, lemon juice, parsley, turmeric and cayenne and cook, stirring often, for 3 minutes.

Remove from the heat.

Lay a warm chapati or tortilla on a work surface, put about ½ cup of the rice mixture in the center, and roll up tightly around the filling.

Repeat with the remaining chapatis and rice mixture, serve immediately.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 243g (8.6 oz)
Amount per Serving
Calories 27624% of calories from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 894mg 37%
Total Carbohydrate 15g 15%
Dietary Fiber 3g 14%
Sugars g
Protein 15g
Vitamin A 25% Vitamin C 27%
Calcium 5% Iron 22%
* based on a 2,000 calorie diet How is this calculated?

 

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