Brown-and-Wild Rice Pilaf with Date Chutney

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
19%
Brown-and-Wild Rice Pilaf with Date Chutney
45 min.
6
406kcal

Suggestions

Ingredients

  • 1.3 cups brown basmati rice uncooked
  • servings date chutney 
  • 0.3 teaspoon ground turmeric 
  • tablespoon olive oil 
  • 1.5 cups onion vertically sliced
  • 0.8 cup peas green frozen thawed
  • 0.5 teaspoon salt 
  • tablespoons slivered almonds toasted
  • cups water 
  • 0.8 cup rice wild uncooked

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine first 4 ingredients in a large saucepan, and bring to a boil. Cover, reduce heat, and simmer 15 minutes.
  2. Add basmati rice. Return mixture to a boil; cover, reduce heat, and simmer for 25 minutes. Stir in green peas; cook 5 minutes.
  3. Remove from heat; let stand, covered, 5 minutes.
  4. Heat the oil in a large nonstick skillet over medium-high heat.
  5. Add the onion; saut 20 minutes or until golden brown, stirring frequently.
  6. Divide the rice mixture evenly among 6 plates; top each serving with the caramelized onions, chutney, and almonds.
  7. (Totals include Date Chutney)

Nutrition Facts

Calories406kcal
Protein9.51%
Fat17.23%
Carbs73.26%

Properties

Glycemic Index
42.59
Glycemic Load
38.31
Inflammation Score
-8
Nutrition Score
14.389130291731%

Flavonoids

Cyanidin
0.76mg
Catechin
0.13mg
Epigallocatechin
0.26mg
Epicatechin
0.06mg
Eriodictyol
0.03mg
Naringenin
0.04mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.27mg
Kaempferol
0.3mg
Myricetin
0.01mg
Quercetin
8.44mg

Nutrients percent of daily need

Calories:406.18kcal
20.31%
Fat:8.03g
12.36%
Saturated Fat:0.84g
5.28%
Carbohydrates:76.85g
25.62%
Net Carbohydrates:69.73g
25.36%
Sugar:22.73g
25.25%
Cholesterol:0mg
0%
Sodium:206.32mg
8.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.98g
19.96%
Manganese:1.13mg
56.26%
Fiber:7.12g
28.49%
Magnesium:96.27mg
24.07%
Phosphorus:229.02mg
22.9%
Copper:0.42mg
21.07%
Vitamin E:3.15mg
21.01%
Vitamin B3:3.14mg
15.68%
Zinc:2.32mg
15.47%
Potassium:504.62mg
14.42%
Vitamin B6:0.28mg
14.24%
Vitamin B2:0.24mg
14.12%
Folate:51.6µg
12.9%
Vitamin C:10.35mg
12.55%
Selenium:8.22µg
11.74%
Vitamin B1:0.15mg
10.19%
Iron:1.78mg
9.87%
Vitamin B5:0.9mg
8.97%
Calcium:71.17mg
7.12%
Vitamin K:7.3µg
6.95%
Vitamin A:146.36IU
2.93%
Source:My Recipes