Easy Indian Vegetable Rice

General Steward Health Care

Turmeric is the key spice for this easy-to-make rice dish. Curcumin, the active ingredient in turmeric, is known for its anti-inflammatory properties and recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer’s disease.

Number of servings: 4

Ingredients

  • 1 tablespoon olive oil
  • ¼ cup peanuts or other nuts
  • ½ cup finely chopped onion
  • 1 teaspoon finely chopped fresh ginger
  • 1 teaspoon finely chopped fresh hot green chili (optional)
  • ½ teaspoon coriander powder
  • ½ teaspoon cumin powder
  • ¼ teaspoon turmeric powder
  • 2 whole cloves of garlic
  • 1 cardamom pod
  • 1 bay leaf
  • 1 piece cinnamon stick
  • 1 cup long grain or Basmati (Indian) rice
  • 2 teaspoons fresh coriander leaves, finely chopped
  • 1 cup vegetables (carrot, spinach, edamame, cauliflower, bell pepper), cut into small pieces or substitute frozen mixed vegetables, thawed
  • ½ teaspoon salt
  • 2  cups water

 

Directions

In a heavy pan, heat the oil on medium heat; sauté the nuts until they turn golden brown in color. Remove from pan and set aside.

Brown onion; stir in ginger. Then stir in garlic cloves, cardamom, bay leaf and cinnamon. Stir in coriander, cumin and turmeric powders, and vegetables. Sauté for 2 minutes. Add rice and salt; stir everything very well for 1 minute. Add water and increase heat. Boil mixture for 3 minutes and reduce heat to low; cover. After 15 minutes, stir and cover again. Cook for about 30 more minutes and then turn off heat. Let it stand for 20 minutes without removing cover.

Remove from heat. Stir in fried nuts and chopped coriander leaves. Serve warm.

Nutritional information per serving: 200 calories, 4 g protein, 43 g carbohydrates, 6 g fat, 4 mg cholesterol, 5 g fiber, 400 mg sodium.

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