Lunch
Vegetarian Indian Pilaf
This 300 calories dish makes a great lunch or light dinner when you want an easy meal to make.
- 4
- serves
- 313
- calories
- 8.6g
- protein
- 386g
- serving size
Protein 9gCarbs 55gFat 4gper serve
Ingredients
- 1 onion, diced
- 200g diced sweet potato (or pumpkin)
- 1 cup cauliflower, cut into tiny florets
- 2-3 garlic crushed
- 1 tsp. ginger, crushed
- ½ cup frozen peas
- 1 large tomato, diced
- 1 cup long grain or basmati rice
- 2 cups vegetable stock
- 1 tbsp. olive oil
- Squeeze of lemon
- *Spices:
- 1 tsp. turmeric
- 1 tsp. cumin
- 1 tsp. coriander
- Pinch cinnamon
Portions
Scale the recipe or eat a smaller portion
Make more or fewer serves
The recipe makes 4 serves. Changing this scales every ingredient by the same ratio. Nutrition per serve stays the same.
4serves
- 1 onion, diced
- 200g diced sweet potato (or pumpkin)
- 1 cup cauliflower, cut into tiny florets
- 2-3 garlic crushed
- 1 tsp. ginger, crushed
- ½ cup frozen peas
- 1 large tomato, diced
- 1 cup long grain or basmati rice
- 2 cups vegetable stock
- 1 tbsp. olive oil
- Squeeze of lemon
- *Spices:
- 1 tsp. turmeric
- 1 tsp. cumin
- 1 tsp. coriander
- Pinch cinnamon
Nutrition in a smaller portion
Eating part of one serve gives the same share of every nutrient. This changes the amount you eat, not the recipe.
| Nutrient | 1 serve (386 g) |
|---|---|
| Energy | 1,310 kJ (313 kcal) |
| Protein | 8.6 g |
| Total fat | 4.2 g |
| Saturated fat | 0.6 g |
| Carbohydrate | 55.3 g |
| Sugars | 9.1 g |
| Dietary fibre | not reported |
| Sodium | 47 mg |
Nutrition data for foods in this recipe
Onion, mature, brown skinned, peeled, rawSweet potato, orange flesh, peeled, fresh, rawCauliflower, fresh, rawGinger, peeled, fresh, rawPea, green, fresh, rawStock, liquid, all flavours (except fish), prepared from commercial powder or cubeOil, oliveTurmeric, dried, groundCumin (cummin) seed, dried, groundCoriander, fresh, raw
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