Perfect pilau

Perfect pilau

By
From
Thrive on Five
Serves
2
Photographer
Dan Jones

A wholesome and spicy rice dish with a West Indian influence. This recipe uses brown rice, which takes a little longer to cook than white but is better for you. It is made in one pot to allow all the different flavours to integrate.

Ingredients

Quantity Ingredient
2 tablespoons sunflower oil
1 medium onion, chopped, (160g)
80g mushrooms, cut into bite-sized pieces
1 courgette, chopped into bite-sized pieces, (160g)
1/2 red pepper, chopped into bite-sized pieces, (80g)
2 teaspoons ground cumin
2 teaspoons ground coriander
1/4 teaspoon chilli powder, (optional)
400g can of chopped tomatoes
400g can of gungo peas or kidney beans, drained and rinsed, (net weight 240g)
1 tablespoon tomato ketchup
2 teaspoons hot pepper sauce
2 tablespoons soy sauce
1 teaspoon worcestershire sauce
2 tablespoons coconut milk, (optional)
1 teaspoon garam masala
100g brown long-grain rice
300ml vegetable stock

Method

  1. Heat the oil in a heavy-based saucepan and fry the onion until light golden brown. Add the mushrooms, courgette and red pepper and fry for about 10 minutes.
  2. Add the cumin, coriander and chilli powder (if using) and continue to fry for about three minutes until the spices have cooked. Pour in the tomatoes and cook over a high heat for about five minutes.
  3. Tip in the gungo peas or kidney beans followed by the ketchup, hot pepper sauce, soy sauce, Worcestershire sauce, coconut milk (if using) and garam masala.
  4. Add the rice and the stock, give it a stir and, when it is bubbling vigorously, cover and reduce the heat to its lowest setting. Cook for about 40 minutes, or until the rice is tender.
Tags:
Healthy
five a day
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