Healthy Hints

Kick up the protein content by adding in some beans, or eating a simple bean salad on the side to balance your meal. Boiled eggs are also a simple way to increase the protein content of this meal.

Ingredients

Ingredients

2 tbsp vegetable oil

2 cinnamon sticks

2 cardamom pods

5 cloves

4 whole black peppercorn

½ tsp cumin seeds

1 onion (finely chopped)

7 small potatoes (peeled)

2 carrots (peeled & sliced)

1 cauliflower (cut into small florets)

140 g (1 cup) frozen peas

2 tbsp yoghurt

4 large tomatoes (peeled and liquidised)

2 tsp dried fenugreek leaves

3 garlic cloves (minced)

2 tbsp ginger (grated)

3 fresh green chillies (minced)

2 tsp coriander & cumin powder

½ tsp turmeric

¼ tsp garam masala powder

1 tsp salt

380 g (2 cups) basmati rice, rinsed and soaked for 20 mins

½ tsp saffron (soaked in 1 tbsp warm water)

What does this chart mean?

Serving Weight 276 g
  • Calories253kcal
  • Protein7.1g
  • Fat4.4g
  • Saturated fat0.7g
  • Trans fat0.0g
  • Cholesterol0.4mg
  • Carbohydrate49.1g
  • Sugars (Total)8.2g
  • Fibre6.3g
  • Sodium360.00mg
  • Salt0.9g
  • Iron1.8mg
  • Vitamin A195.3RAE
  • Vitamin C102.2mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium999.4mg

Directions

  1. Heat the oil in large saucepan on a medium heat. Add the cinnamon, cardamom, cloves, peppercorns and cumin and fry briefly until the spices pop and splutter.
  2. Add the onions and sauté for 5 minutes until translucent.
  3. Add the potatoes, and sauté with the onions for 4 minutes, stirring occasionally.
  4. Stir in the carrots, cauliflower and peas and and cook for a further 4 minutes.
  5. Add the yoghurt, tomatoes, fenugreek, garlic, ginger, chili, coriander and cumin powder and turmeric. Stir so that all the ingredients are thoroughly mixed. Cook on a low heat for 10 minutes, stirring occasionally.
  6. Stir in the garam masala powder and salt.
  7. Parboil the rice in lots of water for 10 minutes, strain and rinse with cold water and drain.
  8. Preheat the oven at 180°C / 350°F / Gas 4.
  9. Place half the vegetable mixture in an oven proof dish and cover with half of the rice.
  10. Layer the remaining vegetable mixture over the rice.
  11. Top with the remaining rice and pour over the saffron.
  12. Cover and place in the oven for 15 minutes.
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