Spiced rice & beans
Mary's version of the Indian dish, Kichari, is a great storecupboard supper, delicious as a main or a side
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 25 mins
Vegetarian, Vegan, Low-fat
- Rinse the rice several times in cold water until the water runs clear. Drain well. Heat the oil in a large pan, add the onion and ginger and fry for 5 mins until the onion is lightly coloured. Stir in the garlic, chilli, cumin and mustard seeds, and fry for 1 min.
- Tip the rice and beans into the pan and mix well. Add 600ml water, the bay, cinnamon stick, turmeric and a little salt. Bring to the boil, then reduce the heat, cover and gently cook for about 15 mins until the rice is tender. Sprinkle with pumpkin seeds and serve with a tomato salad or Tomato cooler.
Tomato cooler
Mix together 300g chopped tomatoes, 1 tsp grated ginger, ½ finely chopped red onion and plenty of freshly ground black pepper. Add a little salt, stir and serve.
PER SERVING
332 kcalories, protein 11g, carbohydrate 56g, fat 9 g, saturated fat 1g, fibre 3g, sugar 3g, salt 0.58 g
Recipe from Good Food magazine, April 2010.
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http://www.bbcgoodfood.com/recipes/420622/
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Ingredients
- 200g basmati rice
- 2 tbsp olive oil
- 1 onion , chopped
- 2cm piece ginger , chopped
- 2 garlic cloves , finely chopped
- 1 green chilli , finely chopped
- 1 tsp each cumin and mustard seeds
- 400g can black-eyed beans / peas, rinsed and drained
- 2 bay leaves
- 1 cinnamon stick
- 1 tsp turmeric
- 2 tbsp pumpkin seeds , plain or toasted
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This recipe suits any greens you have to hand – from shredded kale to Brussels sprouts. For the less adventurous, less chilli can be used
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 25 mins
Vegetarian, Vegan, Low-fat
Ingredients
- 200g basmati rice
- 2 tbsp olive oil
- 1 onion , chopped
- 2cm piece ginger , chopped
- 2 garlic cloves , finely chopped
- 1 green chilli , finely chopped
- 1 tsp each cumin and mustard seeds
- 400g can black-eyed beans / peas, rinsed and drained
- 2 bay leaves
- 1 cinnamon stick
- 1 tsp turmeric
- 2 tbsp pumpkin seeds , plain or toasted
PER SERVING
332 kcalories, protein 11g, carbohydrate 56g, fat 9 g, saturated fat 1g, fibre 3g, sugar 3g, salt 0.58 g
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21 April 2010
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30 April 2010
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12 May 2010
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