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Eat well

Peas and corn pilau rice

Try this simple, tasty and healthy variation on a popular Indian side dish. Try it with one of our healthy curries, or cold as a salad for lunch.

Peas and corn pilau rice

Meal type: Side dish, Starter

Serves: 8

Preparation time: 20 minutes

Cooking time: 20 minutes

  1. Clean and wash the rice and soak for 20 minutes.
  2. Heat the oil in a non-stick, thick-based saucepan on a medium heat. Add the cumin seeds, cloves, cinnamon and asafoetida, followed by the chopped onions.
  3. Cook until brown, add the peas, corn and 100ml/4fl oz of the water, and bring to the boil for 5 minutes.
  4. Add the rice, the remaining water, coriander, turmeric and chillies to taste and bring to boil on a medium heat.
  5. Let the rice bubble for 5 minutes and cover the pan. If you are using an electric cooker, turn off the heat and leave on the hot plate, until all the water has evaporated. If using gas, set the gas to the lowest setting, cook until all the water has evaporated and then remove from the heat. Leave the rice covered for another 5-10 minutes before serving.

Nutritional Information

Each Portion Contains:

Energy 609kJ 145kcal 7%
Carbs 24.7g -
Fat 2.6g Low 4%
Saturates 0.3g Low 2%
Sugar 1.5g Low 2%
Salt 0g Low 0%

% = an adult's reference intake

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Ingredients

225g/8oz basmati rice

1 tablespoon rapeseed oil

1 teaspoon cumin seeds

4 whole cloves

3 x 2.5cm/1in cinnamon sticks

1/2 teaspoon asafoetida

1 medium onion, finely chopped

175g/6oz frozen peas

175g/6oz frozen corn

About 450ml/16fl oz water

1 teaspoon ground coriander

1/2 teaspoon ground turmeric

Chillies to taste

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