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Original Vegetable Pilaf

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  Cauliflower florets 1 1⁄2 Cup (24 tbs)
  Broccoli florets 1 1⁄2 Cup (24 tbs)
  Thinly sliced carrots 1 Cup (16 tbs)
  Frozen peas 1⁄2 Cup (8 tbs), thawed
  Sliced onion 1⁄2 Cup (8 tbs)
  Vegetable oil 2 Tablespoon
  Cumin seeds 2 Teaspoon
  Ground cardamom 1⁄2 Teaspoon
  Ground coriander 1⁄2 Teaspoon
  Chili powder 1⁄2 Teaspoon
  Ground cinnamon 1⁄2 Teaspoon
  Ground cloves 1⁄4 Teaspoon
  Freshly ground black pepper 1⁄4 Teaspoon
  Brown basmati rice 6 Ounce, rinsed
  Low sodium chicken broth 1 1⁄4 Cup (20 tbs)

1. In 2-quart microwavable casserole, combine cauliflower, broccoli, carrots, peas, and 2 tablespoons water. Cover and microwave on High 3 minutes, or until tender-crisp; set aside.
2. In 3-quart microwavable casserole, combine onion and oil; microwave on High 1 minute. Stir in spices and microwave on High 1 minute longer. Add rice, chicken broth, and 1 1/4 cups hot water; cover and microwave on High 6 minutes. Reduce setting to Medium and cook 20 minutes; stir. Continue to cook, covered, until most of the liquid is absorbed, about 20 minutes. Let stand 5 minutes. Fluff with fork and add reserved vegetables; toss to combine. Microwave, covered, on High 2 minutes, or until heated through.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 820 Calories from Fat 340

% Daily Value*

Total Fat 39 g59.5%

Saturated Fat 5.1 g25.4%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 431.2 mg18%

Total Carbohydrates 105 g35%

Dietary Fiber 17.6 g70.3%

Sugars 17.1 g

Protein 30 g59.2%

Vitamin A 708.1% Vitamin C 572.8%

Calcium 41.3% Iron 75.6%

*Based on a 2000 Calorie diet

Original Vegetable Pilaf Recipe