SPICY VEGETABLE PILAU WITH CUCUMBER RAITA
Replace rice with freekeh for a deliciously different, low-calorie one-pot with red pepper and sweet sultanas
Provided by Sara Buenfeld
Categories Buffet, Dinner, Lunch, Main course, Side dish, Supper
Time 40m
Number Of Ingredients 20
Steps:
- Chop the garlic for the pilau and set aside. Finely grate the garlic for the raita and put in a bowl. Heat the oil for the pilau in a large open pan, and fry the onion and ginger for 5 mins until softened. Stir in the whole and ground spices, and cook for a few secs to release their aromas. Add the chilli, red pepper and freekeh, stir briefly, then tip in the stock and sultanas. Simmer for 15 mins until the freekeh is tender but still nutty, adding the chopped garlic for the final 2 mins. The stock should have reduced and absorbed into the freekeh now.
- Meanwhile, finish the raita by stirring the yogurt, cucumber and mint into the grated garlic.
- When the pilau is cooked, stir in the coriander and cashews, and serve with the raita.
Nutrition Facts : Calories 471 calories, Fat 20 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 53 grams carbohydrates, Sugar 27 grams sugar, Fiber 7 grams fiber, Protein 17 grams protein, Sodium 0.2 milligram of sodium
SPICED LAMB PILAF
Make the most of Sunday's leftover roast lamb in this colourful spiced rice one-pot from BBC Good Food Magazine reader Karolina McCallan
Provided by Good Food team
Categories Dinner, Main course
Time 50m
Number Of Ingredients 17
Steps:
- Put the oil in a large pan over a medium heat. Add the onion to the pan and cook until soft and translucent, about 15 mins. Add the garlic and spices, and stir in for 2 mins.
- Crumble the stock cubes into 1.2 litres of just-boiled water. Add the rice and shredded lamb to the pan. Stir well to coat the grains in the oil and spices, then pour over the stock. Bring to the boil, then cover with a lid and lower the heat. Cook for 12 mins or until the rice is tender and the stock absorbed.
- Once the rice is ready, remove from the heat and add the raisins, spring onions, tomatoes and herbs, mixing well. Season to taste and serve topped with more herbs, almonds and a drizzle of natural yogurt.
Nutrition Facts : Calories 992 calories, Fat 39 grams fat, SaturatedFat 13 grams saturated fat, Carbohydrate 110 grams carbohydrates, Sugar 23 grams sugar, Fiber 4 grams fiber, Protein 48 grams protein, Sodium 1.8 milligram of sodium
SPICED VEGETABLE PILAF
Get four of your five-a-day in one colourful bowl. Vary the veg according to what's in season
Provided by Good Food team
Categories Dinner, Main course
Time 50m
Number Of Ingredients 11
Steps:
- Heat oven to 200C/180C fan/gas 6. In boiling water, cook carrots for 4 mins, tipping in onions for the last min of cooking. Drain and mix in a roasting tin with 4 tsp oil, the cumin and seasoning. Roast for 30 mins, while you cook the rice.
- Heat remaining 2 tsp oil in a large pan. Add cardamom and cinnamon for 30 secs, then add rice and toast for 1 min. Pour over stock and 100ml water, then simmer, covered, for 25-30 mins, until rice is tender and the water absorbed. Remove cinnamon and cardamom.
- Tip in lentils and fork through before topping with spinach. Put lid back on and cook over a low heat, stirring once, until spinach has wilted and lentils heated through. Fork through again before tipping the cumin roasted veg onto the top and sprinkling with almonds, if using.
Nutrition Facts : Calories 375 calories, Fat 9 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 66 grams carbohydrates, Sugar 18 grams sugar, Fiber 11 grams fiber, Protein 12 grams protein, Sodium 0.6 milligram of sodium
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