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In a pilaf, rice is cooked with vegetables, fragrant spices, and broth until the rice is tender and infused with the flavor of the other ingredients. Turmeric, a key spice in this recipe, gets its deep yellow color from a potent phytochemical called curcumin, which has been identified as one of nature's finest cancer-fighters.
1 cBasmati rice
1Vegetable bouillon cube
2 cHot water
1 TbspGhee or vegetable oil
1Onion, finely chopped
3⁄8 tspnFreshly ground black pepper
2 tspnGround cumin
1 tspnGround cardamom
1⁄8 tspnGround cloves
1⁄2 cPine nuts
1⁄2 cFresh or frozen peas
1⁄2 cCauliflower, cut into small florets
1⁄2 cgreen beans, diced
1⁄2 cdried fruit, chopped
- Rinse the rice and soak in cold water for 30 minutes, then drain well. Dissolve the bouillon cube in the hot water.
- Heat the ghee in a medium nonstick skillet and sauté the onion on medium heat until lightly browned. Add the spices, pine nuts, salt, and bay leaf and stir-fry for 2 minutes. Add the rice and stir-fry for 2 more minutes.
- Gradually add the vegetable broth a little at a time, stirring constantly and allowing the liquid to be almost completely absorbed between additions. Add the vegetables, cover, and reduce the heat to the lowest setting. Cook for a further 20 minutes.
- Add the dried fruit and gently stir to combine. Remove from the heat and let stand for 10 minutes before serving.
Nutritional Information Per Serving:
Calories: 384, Fat 12.7g (116 cal), Carbohydrate 56.6g (227 cal), Protein 10.3g (41 cal)
Added information: Saturated Fat 1.8g, Cholesterol 0mg, Sodium 493mg, Dietary Fiber 5.5g