Vegetable Pilau
This dish is cooked in the traditional way by frying onions and spices, but measured amounts of oil help to keep fat content down.
Fat
Saturated Fat
Sugar
Salt
Serves: 6
Ingredients
4 tbsp vegetable oil
1 small onion, chopped
2 tsp salt
1 tsp chilli powder
1 tsp fresh garlic, crushed
1 tsp fresh ginger, crushed
400 g frozen peas
800 g basmati rice, soaked
Source
This recipe had been sourced from Asian Food Survey
Healthy Hints
For a pilau dish, this actually isn’t bad. But note that it is fine as a main meal on its own – saturated fat, calories, and so on, will be higher if you serve this amount as an accompaniment to curry and chapati. Serve with low fat natural yogurt and salad instead.
Cooking Guide
1. Heat the oil in a non-stick pan and fry the onions till soft.
2. Stir in the spices and all the other ingredients.
3. Add the rice and 2 litres of boiling water.
5. Bring back to the boil, cover and cook for about 20 minutes or until the water is absorbed and the rice is tender.
Serving Tip: Try adding some colour with a little chopped red pepper.
Food facts per serving
| Calories (kcal)On average, men should have 2 500 Calories and women 2 000 Calories per day. | 415 |
| Protein (g)Protein should make up about 15% of your daily calories and fill about a quarter of your plate | 10 |
| Fat (g)Fat should make up no more than a third of the calories in your diet. On average, men should have no more than 95 g and women no more than 70 g of fat per day. Weight for weight, fat gives you more than twice the calories of carbs! | 6.7 |
| Saturated Fat (g)Cut down on saturated fat from animal products like butter, ghee, fatty meat & full fat dairy products. Consume less than 10 percent of calories from saturates. On average, men should have no more than 30 g and women no more than 20 g of saturated fat per day. | 0.7 |
| Carbohydrate (g)Carbohydrates should provide over half of your daily calories and fill no more than a third of your plate. Choose slow release carbs like wholegrain breads and cereals, beans, dahls, and coarse brown roti | 78.6 |
| Sugar (g)You don't need sugar, it's just calories without nutrients. Eat fewer sugary foods and drinks | 1.8 |
| Fibre (g)Choose fibre-rich fruits, vegetables, and whole grains often. Drink 6-8 glasses of fluid to help your body make use of the fibre | 2.9 |
| Salt (g)Too much salt is linked with high blood pressure. Adults should eat no more than 6g (about a teaspoon) of salt a day. Much of the salt we eat comes from manufactured foods | 1.2 |
Why not compare this recipe with all our other dishes in the Nutrient Table
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