Vegetarian Indian Pilaf

Vegetarian Indian Pilaf

This recipe has around 300 calories, so makes a great lunch or light dinner when you want an easy meal to make. Leftovers can be microwaved the next day.

CAL P/SERVE
313
kJ P/SERVE
1310
FAT P/SERVE
4.2g
CARBS P/SERVE
55.3g
PROTEIN P/SERVE
8.6g
SUGAR P/SERVE
9.1g
SODIUM P/SERVE
47g
FAT
%
1%
ENERGY RDI%
15%

Use any vegetables you like.  

This recipe is low sodium, low sugar, low fat.

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

Method

  1. Heat a fry pan which has a lid. Add olive oil and onion and stir until onion is translucent, about 5 minutes. Heat your stock.
  2. Add dried rice to your pan stirring for 1 or 2 minutes. Add garlic, ginger, season with salt and pepper. Add in your spices now, stirring and do not burn. Add the stock and cauliflower and sweet potato. Cover with lid on low heat and simmer for about 15-20 until liquid has absorbed. Add peas and tomato; continue to cook a couple more minutes. Squeeze a touch of fresh lemon over.
  3. Option to serve with raita which is yoghurt mixed with cucumber and mint.

Nutrition Table

Servings: 4 Serving size:386g
Average Serve Average 100g
Energy 1310 kJ 340 kJ
  313 Cal 81 Cal
Protein 8.6 g 2.2 g
Fat, total 4.2 g 1.1 g
- saturated 0.6 g 0.2 g
Carbohydrate 55.3 g 14.3 g
- sugars 9.1 g 2.4 g
Sodium 47 mg 12 mg

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