Basmati rice is one of the lower GI types of rice, which means it breaks down into glucose slightly slower than some other types of rice. This is good news for you glucose profile. But to go a step further, have you tried brown or red basmati rice before? They are wholegrain and higher in fibre, with more vitamins and antioxidants that are found in the bran and germ.
This dish could be a one dish meal on its own or paired with a lean protein (pork, chicken or tofu). Rice and cashew nuts are complementary proteins, meaning on their own they don’t form the complete set of amino acids that is best used by our body. But taken together on the same day or meal, it can form the complete profile.
Vegetable Rice Pilaf Recipe
Serves: 4 Time: 30 mins
- 1½ cup basmati rice, washed, uncooked
- 1½ cup mixed vegetables, cubed
- 2 tsp cumin seeds
- 4 pieces cloves
- ½ tsp salt
- 2 tbsp olive oil
- Cashew nuts, to garnish
1. Heat oil in a non-stick frying pan. Fry cumin seeds and cloves until fragrant and seeds have popped. Add in mixed vegetables and salt. Stir-fry until tender and crisp.
2. Add rice and continue to stir for 1 minute until well mixed. Transfer mixture and 1½ cup water into a rice cooker and set to cook.
3. Once cooked, remove and garnish with cashew nuts before serving.
Per serving: 375 calories; 11 g fat; 60 g carbohydrates; 6 g protein
Carbohydrate Servings: 4