VEGETABLE PILAU

Preparation time:   5 minutes

Cooking time:         20 minutes

Ingredients

3 cups of rice

6 cups of water

2 small size onions

4 medium size tomatoes

1 tablespoons tomato paste (optional)

½ cup of carrots

½ cup of green peas or soy beans

4 cloves garlic, crushed

Pilau Masala/Pilau Mix:

1 teaspoon ground cardamom

1 teaspoon ground cinnamon

1 teaspoon ground cloves

1 teaspoon ground cumin

1 teaspoon ground ginger

Preparation

Wash the rice and let it drain.

Mix together cardamom, cinnamon cloves, cumin and ginger.

Chop the onions.

Cooking time

Heat a sauce pan.

Fry the chopped onions on medium heat until they turn light brown (about min).

Add 1 ½ tablespoons of mixed spices (Pilau masala), garlic, tomatoes and tomato paste.

Add carrots, green peas, let them cook for 5 minutes.

Add water and rice.

Let it cook until rice is done and water has evaporated.

Serve with beef or chicken stew.

Serves 6.

Dietitian's Verdict (per serving):

Calories: 375

Fat: 1.09 g

Sodium: 340 mg

Cholesterol: 0

Sugar: 4.29 g

Protein: 8.19 g

Fiber: 3.77 g

Total carbs: 82.33 g

Nutrition Grade: A-