Indian · Dinner
Spiced Vegetable Rice (Low-Calorie)
Basmati rice combined with cauliflower, carrot, peas and green beans, simmered in a light onion-tomato masala spiced with cumin, turmeric and garam masala. Finished with cilantro and lemon, this vegetable-forward pilaf uses minimal oil and no cream for a warmly spiced, low-calorie dish.
$3
12 minsPrep
20 minsCook
32 minsTotal
EasyLevel
Nutrition per serving
378Calories
9.8gProtein
6.9gFat
72.4gCarbs
9.2gSugar
9.6gFiber
320mgSodium
0mgChol
0.9gSat Fat
720mgPotassium
90mgCalcium
3.4mgIron
0mcgVitamin B12
38mgVitamin C
vegetarian
vegan
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Dice the cauliflower, carrot and green beans, slice the onion, mince the garlic and ginger so everything is ready.
2
Saute
Heat the vegetable oil in a nonstick pan over medium heat and cook the onion for 3 minutes until soft and light golden.
3
Bloom
Stir the garlic, ginger, cumin, turmeric, garam masala and chili powder into the pan over medium heat for 30 seconds until fragrant.
4
Simmer
Add the crushed tomato, cauliflower, carrot, peas and green beans with a splash of water, cover, and simmer over medium-low heat for 10 minutes until vegetables are just tender.
5
Toss
Fold the cooked basmati rice into the vegetable masala and toss over low heat for 2 minutes until evenly coated, season with salt.
6
Plate
Transfer the rice to a plate, scatter the cilantro over the top, and serve with the lemon wedge alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1 1/2 cup280g cooked basmati rice
- 1 cup110g cauliflower florets
- 1/2 cup60g carrot
- 1/2 cup66g frozen peas
- 1/2 cup56g green beans
- 11 onion (140g)
- 4 cloves4 cloves garlic
- 1 tsp1 tsp ginger-fresh
- 1/2 cup90g canned crushed tomato
- 2 tsp2 tsp vegetable oil
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp garam masala
- 1/2 tsp1/2 tsp chili-powder
- salt to taste
- 4 tbsp4 tbsp cilantro
- 22 lemon wedge (20g)
