Serving size: Makes 5 servingsCooking Time: 30-40 minutesIngredients:• 150 g brown basmati rice• 2.5 g stick cinnamon• 4 cloves• 3 green cardamom pods• 1 medium-size onion, thinly sliced• 50 g green peas• 50 g carrot• 50 g cauliflower• 300 to 400 ml vegetable stock• 75 g low fat curd• 10 g oil• Salt to taste For the paste• 50 g fresh coriander leaves, chopped• 4 garlic cloves chopped• 5 cm piece root ginger, chopped• 2 green chillies, choppedMethod:1. Soak the brown rice in 500 ml water for 2 hours. Drain and set aside.2. Make a paste by grinding all the paste ingredients together. Set aside.3. Heat a non-stick pan. Add the cinnamon, cloves and green cardamom. When they begin to change colour, add the onion and other vegetables. Cook until light brown stirring continuously.4. Add the drained rice and continue to saute for 5 minutes.5. Add the prepared paste and salt. Stir-fry for 3-4 minutes.6. Add the vegetable stock and bring to the boil. Cook covered, on a low heat until the rice is done. It can take 30-40 minutes.Nutrition value per serving:• Calories: 160 kcals• Proteins: 5.02 g• Fat: 2.75 g• Carbohydrates: 28.41 g• Fibre: 1.38 g• Sodium: 84.2 mg
Serving size: Makes 5 servingsCooking Time: 30-40 minutesIngredients:• 150 g brown basmati rice• 2.5 g stick cinnamon• 4 cloves• 3 green cardamom pods• 1 medium-size onion, thinly sliced• 50 g green peas• 50 g carrot• 50 g cauliflower• 300 to 400 ml vegetable stock• 75 g low fat curd• 10 g oil• Salt to taste For the paste• 50 g fresh coriander leaves, chopped• 4 garlic cloves chopped• 5 cm piece root ginger, chopped• 2 green chillies, choppedMethod:1. Soak the brown rice in 500 ml water for 2 hours. Drain and set aside.2. Make a paste by grinding all the paste ingredients together. Set aside.3. Heat a non-stick pan. Add the cinnamon, cloves and green cardamom. When they begin to change colour, add the onion and other vegetables. Cook until light brown stirring continuously.4. Add the drained rice and continue to saute for 5 minutes.5. Add the prepared paste and salt. Stir-fry for 3-4 minutes.6. Add the vegetable stock and bring to the boil. Cook covered, on a low heat until the rice is done. It can take 30-40 minutes.Nutrition value per serving:• Calories: 160 kcals• Proteins: 5.02 g• Fat: 2.75 g• Carbohydrates: 28.41 g• Fibre: 1.38 g• Sodium: 84.2 mg
