Vegetable And Red Kidney Bean Pulao
|Basmati rice||2 Cup (32 tbs)|
|Canned red kidney beans||5 Ounce (150 Gram)|
|Corn oil||2 Tablespoon|
|Green cardamom pods||3|
|Onion||1 , sliced|
|Ginger paste||1 Teaspoon|
|Chili powder||1 Teaspoon|
|Garlic paste||1 Teaspoon|
|Garam masala||1 Teaspoon|
|Ground coriander seeds||1 Teaspoon|
|Shelled peas||2 Ounce (60 Gram)|
|Cauliflower florets||2 Ounce (60 Gram)|
|Carrot||1 , sliced|
|Courgette||1 , sliced|
|Low fat plain yogurt||2 Tablespoon (Use Runny Style)|
|Chopped coriander||2 Tablespoon|
|Red chilies||2 , sliced|
|Lemon juice||1 Tablespoon|
1. Rinse the rice until the water runs clear. Leave it to soak while you prepare the other ingredients. Drain the liquid from the kidney beans and set them aside.
2. In a large heavy-based saucepan, heat the corn oil over a moderate heat. Add the whole cinnamon, bay leaves, cloves, cardamoms and peppercorns and cook for about 1 minute. Add the onions and fry these for about 2 minutes.
3. Lower the heat and add the ginger pulp, chilli powder, turmeric, garlic pulp, garam masala and ground coriander, followed by all the vegetables. Stir-fry for about 2 minutes, stirring in the yoghurt towards the end of that time.
4. Drain the rice and add it with the beans to the pan. Using a slotted spoon, gently stir around in order to mix well without breaking up the rice. Add salt to taste, 1 tablespoon of the fresh coriander, the red chillies, lemon juice and 3 cups of water. Bring to the boil and turn the heat down to moderate. Cover the pan with a lid and cook until the water has been absorbed and the rice is cooked, about 10 -15 minutes.
5. Let the pulao settle for about 5 minutes off the heat before serving, garnished with the remaining coriander leaves.
Serving size: Complete recipe
Calories 2030 Calories from Fat 331
% Daily Value*
Total Fat 38 g58.1%
Saturated Fat 4 g20.1%
Trans Fat 0.1 g
Cholesterol 1.8 mg0.6%
Sodium 1122.9 mg46.8%
Total Carbohydrates 377 g125.7%
Dietary Fiber 30.5 g122.1%
Sugars 24.1 g
Protein 48 g96.1%
Vitamin A 298.4% Vitamin C 248%
Calcium 47.7% Iron 62.3%
*Based on a 2000 Calorie diet