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Vegetable Pilau Special

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Recipe

 

Yield

1 serving

Prep

1 hrs

Cook

1 hrs

Ready

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

Ingredients

Amount Measure Ingredient Features
½ cup brown rice
long-grain
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1 x sea salt
to taste
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1 teaspoon turmeric
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2 ounces green beans
fresh
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1 small carrots
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cup green peas
shelled
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1 small onions
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1 small garlic cloves
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1 each ginger
fresh, 1/4 to 1/2 inch
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1 small tomatoes
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1 tablespoon margarine
vegan
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1 teaspoon coriander
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1 teaspoon cumin
ground
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¼ teaspoon garam masala
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¼ cup almonds
slivered
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Ingredients

Amount Measure Ingredient Features
118 ml brown rice
long-grain
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1 x sea salt
to taste
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5 ml turmeric
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57.8 ml/g green beans
fresh
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1 small carrots
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79 ml green peas
shelled
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1 small onions
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1 small garlic cloves
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1 each ginger
fresh, 1/4 to 1/2 inch
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1 small tomatoes
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15 ml margarine
vegan
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5 ml coriander
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5 ml cumin
ground
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1.3 ml garam masala
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59 ml almonds
slivered
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Directions

Cover the rice with boiling water and leave to soak for several hours.

Drain, rinse, cover with water, add a little salt and the tumeric, bring to the boil, then lower heat, and cook until the water is absorbed and rice tender, about 20 minutes.

Meanwhile, chop the beans and carrot.

Steam them -- and the peas -- until just tender.

Drain and set aside.

Chop the onion.

Crush the garlic. Grate the ginger finely. Chop the tomato.

Heat the margarine in a pan and add the onion.

Sauté until beginning to brown.

Add the garlic and ginger and cook for a minute longer.

Lower heat and stir in the spices.

Then add the tomato and cook for a minute longer.

Remove from heat and stir in the cooked vegetables.

Place half the cooked rice on the bottom of a greased ovenproof dish, spoon the vegetable mixture over it, then top with the other half of the rice.

Cover the dish and bake it at 350℉ (180℃) F (180 C) for about half an hour.

Toast the almonds under a hot grill (broiler) until lightly browned.

When the pilau is ready and dished up, sprinkle the almonds on top.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 94g (3.3 oz)
Amount per Serving
Calories 13725% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 73mg 3%
Total Carbohydrate 8g 8%
Dietary Fiber 3g 10%
Sugars g
Protein 6g
Vitamin A 52% Vitamin C 11%
Calcium 3% Iron 7%
* based on a 2,000 calorie diet How is this calculated?
 

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