Spiced Vegetables with Lemon Rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
1 Onion, medium1 clove of Garlic100gm (4 oz) Green (French) Beans175 gm (6oz) Carrots350 gm (12oz) Cauliflower1 tbspn Extra Virgin Olive Oil1/2 tsp Ground Turmeric1/2 tsp Ground Paprika1 tsp Coriander Seeds, crushed1/2 tsp Cumin Seeds, crushed5 Cardamom Seeds1 tbsp Asda Tomato Puree2 tsp Marigold Swiss Vegetable Bouillon (Gluten Free)350 gm (12 oz) Asda White Basmati Rice1 tsp grated Lemon Zest (lemon peel)4 tsp Lemon Juice
1. Peel & chop onion and garlic. Wash & trim french beans and cut into 2" pieces. Peel carrots and cut into thin sticks. Break cauliflower into small florets.
2. Heat oil in large pan, and cook onion and garlic for 5 minutes. Add paprika, coriander, cumin, cardamom and half of the turmeric to pan, and cook gently for another minute.
3. Mix the vegetable bouillon powder and tomato puree with 1 pint of water and add to the pan.
4. Add the carrots, bring to the boil, cover and simmer for 5 minutes.
5. Add the green beans and cauliflower, and cook until vegetables are tender but still keep their shape.
6.Rinse Basmati rice well in cold water. Put rice in a pan with remaining turmeric, lemon zest, 2 tspn lemon juice. and 450ml (3/4 pint) water.
7. Bring to the boil, stir once. Cover with a tight-fitting lid and simmer for 10 minutes without removing the lid or stirring
8. While the rice is cooking, remove the lid of the vegetable pan, and cook vegetables gently for a further 10 mins, to reduce the liquid. Add 2 tspn lemon juice and stir.
9. After the rice has cooked for 10 mins, remove pan from heat, and leave with lid on for further 5 mins for liquid to be absorbed.
10. Spoon rice and vegetables onto warm plates and serve. (Optional: garnish the rice with thinly cut lemon slices).
Serving Size: makes 3 pint sized bowls
Number of Servings: 3
Recipe submitted by SparkPeople user MRS-BLOBBY.
2. Heat oil in large pan, and cook onion and garlic for 5 minutes. Add paprika, coriander, cumin, cardamom and half of the turmeric to pan, and cook gently for another minute.
3. Mix the vegetable bouillon powder and tomato puree with 1 pint of water and add to the pan.
4. Add the carrots, bring to the boil, cover and simmer for 5 minutes.
5. Add the green beans and cauliflower, and cook until vegetables are tender but still keep their shape.
6.Rinse Basmati rice well in cold water. Put rice in a pan with remaining turmeric, lemon zest, 2 tspn lemon juice. and 450ml (3/4 pint) water.
7. Bring to the boil, stir once. Cover with a tight-fitting lid and simmer for 10 minutes without removing the lid or stirring
8. While the rice is cooking, remove the lid of the vegetable pan, and cook vegetables gently for a further 10 mins, to reduce the liquid. Add 2 tspn lemon juice and stir.
9. After the rice has cooked for 10 mins, remove pan from heat, and leave with lid on for further 5 mins for liquid to be absorbed.
10. Spoon rice and vegetables onto warm plates and serve. (Optional: garnish the rice with thinly cut lemon slices).
Serving Size: makes 3 pint sized bowls
Number of Servings: 3
Recipe submitted by SparkPeople user MRS-BLOBBY.
Nutritional Info Amount Per Serving
- Calories: 280.9
- Total Fat: 6.1 g
- Cholesterol: 0.0 mg
- Sodium: 147.1 mg
- Total Carbs: 52.6 g
- Dietary Fiber: 7.4 g
- Protein: 8.2 g
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