Pilaf for a Curry Banquet

Vegetarian
Gluten Free
Dairy Free
Health score
5%
Pilaf for a Curry Banquet
45 min.
8
331kcal

Suggestions

Ingredients

  • 0.5 cup almonds toasted sliced for garnish
  • 2.5 cups rice 
  •  cardamom pods 
  • cups chicken stock see 
  •  cinnamon sticks 
  • 0.5 teaspoon cumin seeds 
  • tablespoons cilantro leaves fresh chopped for garnish
  • large onion finely chopped
  • 0.5 teaspoon nigella seeds 
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • sauce pan
  • kitchen towels

Directions

  1. Cook the onion in the oil, in a deep saucepan with the cloves, cardamom pods, cinnamon stick, cumin seeds, and nigella seeds, if using, until the onion is slightly browned and soft. Keep the heat medium to low and stir frequently; this should take about 10 minutes.
  2. Add the rice and move it about in the oily spiced onion until it is slicked and glossy, then pour in the stock and bring the pan to the boil. Cover the pan with a lid and cook over the lowest heat possible for 20 minutes.
  3. Turn off the heat, take the lid off, cover with a tea towel and clamp the lid back on the saucepan. You can leave the rice to rest like this for at least 10 minutes, and up to about 1 hour. Fork the rice through when you are ready to serve it, scattering the toasted sliced almonds and cilantro on top.

Nutrition Facts

Calories331kcal
Protein10.7%
Fat22.91%
Carbs66.39%

Properties

Glycemic Index
18.15
Glycemic Load
28.28
Inflammation Score
-3
Nutrition Score
9.5317390081675%

Flavonoids

Cyanidin
0.14mg
Catechin
0.07mg
Epigallocatechin
0.15mg
Epicatechin
0.03mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Isorhamnetin
1.09mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
3.88mg

Nutrients percent of daily need

Calories:330.82kcal
16.54%
Fat:8.34g
12.84%
Saturated Fat:1.26g
7.89%
Carbohydrates:54.4g
18.13%
Net Carbohydrates:52.13g
18.96%
Sugar:3.03g
3.37%
Cholesterol:3.6mg
1.2%
Sodium:175.73mg
7.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.77g
17.53%
Manganese:1.08mg
53.78%
Selenium:11.72µg
16.74%
Vitamin B3:3.07mg
15.36%
Phosphorus:134.27mg
13.43%
Copper:0.26mg
13.21%
Vitamin E:1.87mg
12.47%
Vitamin B2:0.2mg
11.94%
Vitamin B6:0.2mg
10.07%
Magnesium:39.12mg
9.78%
Fiber:2.28g
9.11%
Potassium:275.04mg
7.86%
Zinc:1.08mg
7.2%
Vitamin B1:0.11mg
7.02%
Vitamin K:7.08µg
6.74%
Iron:1.19mg
6.63%
Vitamin B5:0.64mg
6.38%
Calcium:48.05mg
4.81%
Folate:16.82µg
4.2%
Vitamin C:1.84mg
2.23%