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.
2 tbsp vegetable oil
2 cinnamon sticks
2 cardamom pods
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?
- Saturated fat0.7g
- Trans fat0.0g
- Sugars (Total)8.2g
- Vitamin A195.3RAE
- Vitamin C102.2mg
- Vitamin D0.0mcg
- Vitamin B120.0mcg
- 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.
- Add the onions and sauté for 5 minutes until translucent.
- Add the potatoes, and sauté with the onions for 4 minutes, stirring occasionally.
- Stir in the carrots, cauliflower and peas and and cook for a further 4 minutes.
- 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.
- Stir in the garam masala powder and salt.
- Parboil the rice in lots of water for 10 minutes, strain and rinse with cold water and drain.
- Preheat the oven at 180°C / 350°F / Gas 4.
- Place half the vegetable mixture in an oven proof dish and cover with half of the rice.
- Layer the remaining vegetable mixture over the rice.
- Top with the remaining rice and pour over the saffron.
- Cover and place in the oven for 15 minutes.