(shown with Madras Curried Chicken)
Vegetable pulao is a savoury dish, similar to a pilaf, that lends itself to many variations—one can add any vegetable or spice to it to make it complete.
2 Tbsp (30 mL) coconut oil
1 large onion, cut into julienne wedges
3 red Thai chilies
1 garlic clove, minced
3 whole green cardamoms, lightly crushed
2 in (5 cm) cinnamon stick
3 whole cloves
1/2 tsp (2 mL) cumin seeds
1 cup (250 mL) brown basmati rice, thoroughly rinsed and drained
2 1/3 cups (575 mL) hot water
1 large carrot, peeled and diced
1 cup (250 mL) green beans, cut in 1 in (2.5 cm) lengths
1 small bunch cilantro, coarsely chopped
Preheat oven to 375 F (190 C).
Heat oil in ovenproof saucepan with tight-fitting lid. Add onion and sauté until lightly golden. Add chilies, garlic, cardamom, cinnamon, cloves, and cumin seeds. Continue to stir-fry over medium heat until aromatic. Be careful not to burn garlic. Stir in rice until coated and shiny. Stir in hot water and carrot. Cover tightly and bake in oven for 40 minutes.
Remove and stir in green beans. Cover and continue to bake until rice is tender and beans are tender-crisp, about 10 to 15 more minutes. Add splash of boiling hot water to mixture if needed. Remove from oven and fluff up rice with fork. Drape kitchen cloth overtop and let rest for 5 minutes.
Serve sprinkled with cilantro, along with Madras Curried Chicken.
Each serving contains: 270 calories; 6 g protein; 9 g total fat (6 g sat. fat, 0 g trans fat); 45 g total carbohydrates (5 g sugars, 6 g fibre); 19 mg sodium
source: "Celebrate Diwali", alive #373, November 2013
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