Fruited Basmati Pilaf with Pistachios

Vegetarian
Gluten Free
Health score
2%
Fruited Basmati Pilaf with Pistachios
45 min.
10
216kcal

Suggestions

Ingredients

  • 1.5 cups rice uncooked
  •  bay leaves 
  • 0.3 teaspoon pepper black freshly ground
  • tablespoons butter 
  • stick cinnamon (1-inch)
  • 0.8 teaspoon fennel seeds crushed
  • 0.8 cup golden raisins 
  • 0.1 teaspoon ground cardamom 
  • 0.8 cup peas green frozen
  • 0.5 cup pistachios toasted chopped
  • 0.1 teaspoon saffron threads crushed
  • 1.5 teaspoons salt 
  • cup shallots thinly sliced
  • 2.5 cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Melt butter in a large nonstick skillet over medium-high heat.
  2. Add shallots, and saut 8 minutes or until golden brown.
  3. Remove from heat.
  4. Combine water and rice in a medium saucepan over medium-high heat; bring to a boil. Stir in green peas and the next 8 ingredients (through bay leaf); cover, reduce heat, and simmer 20 minutes or until liquid is absorbed and rice is tender. Discard cinnamon stick and bay leaf. Stir in shallots and pistachios.

Nutrition Facts

Calories216kcal
Protein8.74%
Fat21.88%
Carbs69.38%

Properties

Glycemic Index
37.22
Glycemic Load
19.6
Inflammation Score
-3
Nutrition Score
6.9769565217391%

Flavonoids

Cyanidin
0.45mg
Catechin
0.22mg
Epigallocatechin
0.13mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.02mg
Kaempferol
0.3mg
Quercetin
0.35mg

Nutrients percent of daily need

Calories:216.23kcal
10.81%
Fat:5.39g
8.3%
Saturated Fat:1.86g
11.64%
Carbohydrates:38.49g
12.83%
Net Carbohydrates:35.41g
12.88%
Sugar:9.43g
10.48%
Cholesterol:6.02mg
2.01%
Sodium:376.11mg
16.35%
Protein:4.85g
9.69%
Manganese:0.61mg
30.46%
Vitamin B6:0.29mg
14.35%
Fiber:3.07g
12.3%
Copper:0.23mg
11.69%
Phosphorus:102.26mg
10.23%
Vitamin C:6.99mg
8.47%
Potassium:287.45mg
8.21%
Vitamin B1:0.12mg
7.86%
Selenium:5.22µg
7.46%
Magnesium:28.34mg
7.09%
Iron:1.17mg
6.53%
Folate:20.93µg
5.23%
Zinc:0.73mg
4.84%
Vitamin B3:0.94mg
4.69%
Vitamin B5:0.41mg
4.14%
Calcium:39.83mg
3.98%
Vitamin B2:0.07mg
3.83%
Vitamin A:181.77IU
3.64%
Vitamin K:3.68µg
3.51%
Vitamin E:0.28mg
1.88%
Source:My Recipes