Chickpea & Green bean pilaf
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 169.2
- Total Fat: 1.3 g
- Cholesterol: 0.0 mg
- Sodium: 212.9 mg
- Total Carbs: 34.1 g
- Dietary Fiber: 5.6 g
- Protein: 5.8 g
View full nutritional breakdown of Chickpea & Green bean pilaf calories by ingredient
Number of Servings: 6
Ingredients
-
250g Basmati rice
Cooking spray
1 Onion finely chopped
200g Green beans, trimmed and chopped roughly
1 Garlic clove crushed
15g Fresh ginger, peeled and grated
1 Green chilli, deseeded and chopped finely
1 tsp ground coriander
1 tsp hot chilli powder
1/2 tsp ground cinnamon
1/2 tsp turmeric
3 Cardamon pods
400g can chickpeas, drained
250g Tomatoes, chopped roughly
550ml Hot vegetable stock
Juice of 1 lemon
Directions
1.Soak the rice in cold water for 30 minutes, then drain and rinse under cold water. Set aside.
2.Mist a lidded pan with cooking spray and add the onion. Fry over a medium heat, styirring for 5 minutes or until softened. Add the green beans and fry, stirring for 3 mins or just as it starts to colour
3. Add the garlic, ginger and chilli and fry for 30 seconds, then stir in the chickpeas, chopped tomatoes and rice. Season and then pour in the hot vegetable stock.
4. Bring to a simmer, then cover, reduce the heat to low and cook for 10-15 mins or until the stock has been absorbed and the rice is tender. Stir in the lemon juice and season to taste
2.Mist a lidded pan with cooking spray and add the onion. Fry over a medium heat, styirring for 5 minutes or until softened. Add the green beans and fry, stirring for 3 mins or just as it starts to colour
3. Add the garlic, ginger and chilli and fry for 30 seconds, then stir in the chickpeas, chopped tomatoes and rice. Season and then pour in the hot vegetable stock.
4. Bring to a simmer, then cover, reduce the heat to low and cook for 10-15 mins or until the stock has been absorbed and the rice is tender. Stir in the lemon juice and season to taste
