Basmati-Rice Salad with Cauliflower and Potatoes

Vegetarian
Gluten Free
Health score
29%
Basmati-Rice Salad with Cauliflower and Potatoes
45 min.
4
567kcal

Suggestions

Ingredients

  • pound baking potatoes peeled cut into 1/2-inch dice 2
  • 1.5 cups rice rinsed
  • pounds cauliflower cut into small florets
  • 0.3 teaspoon cayenne 
  • 0.5 cup cilantro leaves chopped
  • tablespoons cooking oil 
  • 0.8 teaspoon mustard dry
  • tablespoon ginger fresh minced
  • cloves garlic minced
  • 0.1 teaspoon ground cloves 
  • 0.3 teaspoon ground coriander 
  • 0.3 teaspoon ground cumin 
  •  onions sliced thin
  • tablespoons yogurt plain
  • tablespoons raisins 
  • teaspoons salt 
  •  scallions including tops green chopped
  • 3.5 cups water 
  • tablespoons red-wine vinegar 

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring a medium pot of salted water to a boil. Stir in the rice; boil until just done, 10 to 15 minutes.
  2. Drain and transfer to a large bowl.
  3. Let the rice cool slightly and then stir in the yogurt.
  4. Meanwhile, in a large frying pan, heat the oil over moderate heat.
  5. Add the onions and cook, stirring occasionally, until translucent, about 5 minutes.
  6. Add the garlic, ginger, mustard, cumin, cayenne, coriander, cloves, and 1 3/4 teaspoons of the salt and cook, stirring, for 1 minute. Stir in the cauliflower, potatoes, and raisins and coat with the spices.
  7. Add 2 tablespoons of the vinegar and the water and bring to a boil. Reduce the heat and simmer, covered, until the potatoes are almost tender, about 10 minutes. Uncover, raise the heat, and simmer until almost no liquid remains in the pan, about 10 minutes more.
  8. Add the cauliflower mixture to the rice. Stir in the remaining 1/4 teaspoon of salt, 1 tablespoon vinegar, the cilantro, and scallions. Taste the salad and, if necessary, add the remaining 1 tablespoon vinegar.
  9. Wine Recommendation: Basmati's spice and jasmine aromas suggest a floral Vouvray from France's Loire Valley. You'll need a demi-sec to stand up to the spices here.

Nutrition Facts

Calories567kcal
Protein9.31%
Fat19.21%
Carbs71.48%

Properties

Glycemic Index
107.18
Glycemic Load
58
Inflammation Score
-8
Nutrition Score
29.177391112175%

Flavonoids

Apigenin
0.07mg
Luteolin
0.22mg
Isorhamnetin
2.76mg
Kaempferol
1.34mg
Myricetin
0.04mg
Quercetin
14.76mg

Nutrients percent of daily need

Calories:567.11kcal
28.36%
Fat:12.39g
19.07%
Saturated Fat:1.5g
9.38%
Carbohydrates:103.79g
34.6%
Net Carbohydrates:94.58g
34.39%
Sugar:8.3g
9.22%
Cholesterol:1.3mg
0.43%
Sodium:1264.95mg
55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.51g
27.02%
Vitamin C:124.07mg
150.39%
Manganese:1.51mg
75.33%
Vitamin K:76.27µg
72.64%
Vitamin B6:1.05mg
52.48%
Folate:172.11µg
43.03%
Potassium:1490.57mg
42.59%
Fiber:9.21g
36.85%
Phosphorus:289.69mg
28.97%
Vitamin B5:2.71mg
27.05%
Magnesium:96.73mg
24.18%
Copper:0.48mg
23.88%
Vitamin B1:0.31mg
20.78%
Selenium:14.01µg
20.01%
Vitamin B3:3.78mg
18.88%
Iron:3.36mg
18.66%
Vitamin B2:0.28mg
16.18%
Vitamin E:2.31mg
15.41%
Calcium:136.17mg
13.62%
Zinc:2.02mg
13.44%
Vitamin A:320.69IU
6.41%
Source:My Recipes