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Hyderabadi pilaf of rice and split peas
Even confirmed meat-eaters should love this veggie dish.
What you need
- 75 g split yellow peas
- 400 g basmati rice
- 1/2 tsp ground turmeric
- 60 ml vegetable oil
- 1 large onion, peeled, halved and finely sliced
- 2 tsp finely grated fresh root ginger
- 1 clove garlic, peeled and crushed
- 75 ml natural yogurt
- 1/2 tsp salt
- 1/2 tsp cayenne pepper
- 3 tsp salt
- 6 tsp ghee
- 6 tsp fresh lemon juice
- 6 tsp milk
- 3 tsp chopped fresh coriander
- 3 tsp chopped fresh mint
- 2-4 fresh green chillies, very finely chopped
- 1/2 tsp garam masala
Method
Rinse the split peas. Cover in cold water - with about 7 1/2 cm water over the peas. Soak for 90 min.
Rinse the rice. Cover in cold water, leaving about 5 cm over the level of the rice. Leave to soak for 30 min.
Drain peas and rice thoroughly.
Put the peas and any remaining liquid in a pan. Add half the turmeric. Bring to the boil then cover and reduce heat - leaving the lid slightly open. Cook for 30 min until almost tender. Drain thoroughly.
While the peas are cooking: heat the oil in a non-stick frying pan. Add the onion. Stir fry for 5-10 min or until browned and crisp. Remove with a slotted spoon and spread out on plate lined with kitchen towel.
Add ginger and garlic to the oil in the pan and stir fry for 1-2 min or until lightly browned. Add remaining turmeric and 15 ml yogurt. Stir fry for 2-3 min or until most of the liquid in the yogurt evaporates.
Add the remaining yogurt to the pan, a tablespoon at a time, and cook in the same way. Stir in the split peas, salt and cayenne pepper. Stir to mix and cook for 1 min.
Preheat oven to 170°C.
Bring a large pan of water to the boil and add remaining salt and stir. Add the drained rice. Return to the boil and boil vigorously for 5 min or until nearly cooked.
Drain the rice thoroughly and spoon half into an ovenproof casserole dish. Spoon over the split pea mixture and then top with the remaining rice.
Spread the ghee or butter and cooked onions over the rice. Sprinkle over the lemon juice and milk, coriander, mint, chillies and garam masala. Cover with foil and then a lid. Cook in the oven for 30 min. Stir gently before serving.
Serving suggestion
Garnish with lime wedges and fresh coriander. Serve with a bowl of diced tomato and onion.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1836 | 923 | 10475 | 8350 |
| Energy (kcal) | 438 | 220 | 2500 | 2000 |
| Protein (g) | 9.61 | 4.83 | ||
| Carbohydrate (g) | 66.2 | 33.3 | 345 | 275 |
| Fat (g) | 14.9 | 7.49 | 95 | 70 |
| Fat (saturated) (g) | 4.56 | 2.29 | ||
| Fibre (g) | 4.52 | 2.27 | ||
| Sodium (mg) | 1669 | 839 | ||
| Salt (equivalent) (g) | 4.17 | 2.10 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 69.2 | 34.8 | 800 |
| Vitamin B-12 (µg) | 0.17 | 0.08 | 1 |
| Vitamin B-6 (mg) | 0.22 | 0.11 | 2 |
| Vitamin C (mg) | 21.3 | 10.7 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.37 | 1.19 | 10 |
| Zinc (mg) | 1.42 | 0.71 | 15 |
| Calcium (mg) | 89.2 | 44.9 | 800 |
| Folate (mcg) | 46.6 | 23.4 | 200 |
| Iron (mg) | 1.34 | 0.68 | 14 |
| Magnesium (mg) | 41.7 | 21.0 | 300 |
| Niacin (mg) | 1.68 | 0.84 | 18 |
| Pantothenic acid (mg) | 1.08 | 0.55 | 6 |
| Riboflavin (mg) | 0.14 | 0.07 | 1.6 |
| Phosphorous (mg) | 174 | 87.5 | 800 |
| Thiamin (mg) | 0.16 | 0.08 | 1.4 |
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