Estimated Nutrition (whole recipe, rough)
Counts 10 of 14 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Seed | not in our table | 0 |
| Sweetcorn | not in our table | 0 |
| Broad Bean | not in our table | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 large (or 2 small) onions
- 1 cup of basmati rice (serves two people)
- 1 generous pinch of jeera (cumin) seeds
- 3 teaspoons of garam masala
- 1 tablespoon of vegetable oil (e.g. sunflower)
- 1 generous handful of frozen mixed veg
- And yes - I said i was a rice-snob: ONLY BASMATI RICE WILL DO. Do not use any other form of rice - e.g. American Long Grain, hippy wild-rice or that yukky brown rice or Uncle Ben's, Uncle Tom's and other old cobbly. Use only Basmati rice from India or Pakistan or China. Tilda is a popular brand that
- The froxen mixed veg should be the type that you find already prepared for you in bags in the supermarket freezer compartments. The one I reccomend is the one with small baby carrots, peas, sweetcorn, green-beans and maybe chunks of green and red pepper. You might not find bags with all of the above
Directions
Make sure the rice is washed of all "starch" throughly. We do this by pouring the rice into a sieve and placing the sieve into a bowl and placing the bowl in the sink with the cold water tap pouring into it. We let the water run (be careful not to have powerful jet - as this is wasteful of water) for a few mins - and then let the rice drain by balancing the sieve on top of the small cup that you used to measure the rice in the first place:
thumb|center|250px|Rice being washed inside sieve inside bowl inside sink
thumb|center|250px|Rice being drained over the measuring cup
thumb|center|250px|Chop the onions coarsely
thumb|center|250px|Heat oil and fry the jeera seeds untill popping
thumb|center|250px|Fry the onion untill they are translucentish
thumb|center|250px|Add rice
thumb|center|250px|Add the water then cover and simmer
thumb|center|250px|Prepare low-flame burner
thumb|center|250px|Make sure it's on a really LOW flame!
thumb|center|250px|
thumb|center|250px|