Monday, February 20, 2006

Rice and Vegie Pilau

vegetableRice and Vegie PilauThis is one of popular dish in Vegetarian Thai cuisine eating with warm steamed-rice. Have a good appetite!
Preparation Time ; 15 minutes
Cooking Time ; 17 minutes
Serves ; 6
Per Serve ; 1389 Kj (332 cal). Protein 9.1 g. Total fat 10.9 g. Saturated fat 1.6 g. Carbohydrate 45.8 g. Total sugars 8.2 g. Sodium 563 mg. Potassium 454 mg. Calcium 58 mg. Iron 2.3 mg. Fiber 5.7 g.


- 1 cup basmati rice
- 3 tbsps olive oil
- 1 tbsp fresh ginger, finely chopped
- 2 tsps cumin seeds
- 11⁄2 cups cauliflower sprigs
- 2 1⁄2 cups hot water
- 1 x 400 g can chickpeas, drained and rinsed
- 11⁄2 cups diced pumpkin
- 1⁄2 tspn ground turmeric
- 1⁄2 cup frozen green peas
- 1⁄4 cup natural sultanas
- 1 tspn sea salt, or to taste
- 100 g snow peas or sugar snap peas (optional)


1.Wash and drain rice if necessary. Divide cauliflower into bite size sprigs, keeping a piece of stem on each.
2.In a heavy pan with a well-fitting lid, heat the oil and fry the ginger and cumin seeds, stirring until cumin browns. Add cauliflower sprigs and stir-fry until cauliflower becomes slightly golden. Add rice and stir to coat grains with oil.
3.Add hot water, chickpeas, pumpkin, turmeric, green peas, sultanas and salt. Bring to boil then cover pan, turn heat very low and cook for 12 minutes without lifting lid.
4.Meanwhile string the snow peas or sugar snap peas. Scatter peas over the rice; replace lid and finish cooking for 5 minutes. The peas should be bright green and slightly crunchy.

Enjoy your delicious meals from your self.


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