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Carrot and cardamom pilaf

Published: April 26, 2016 at 8:46 AM

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Serves 4

A little effort

Total time: 50 mins

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This veggie carrot and cardamom pilaf makes an easy way to feed the family and it's packed full of flavour. Plus, it's under 500 calories

Vegetarian

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Ingredients

Nutrition

• 12 young carrots

• olive oil

• a large pinch garam masala

• 2 onions

  finely sliced

• butter

• 2 pods cardamom

  broken open and seeds lightly crushed

• a pinch saffron

• 300g basmati rice

• 450ml vegetable stock

  hot

• 60g flaked almonds

  toasted

Nutrition: per serving

• kcal436
• fat11.6g
• saturates1.6g
• carbs69.4g
• sugars7.4g
• fibre3.9g
• protein11.5g
• salt0.4g

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Method

• step 1

  Heat the oven to 200C/fan 180C/gas 6. Toss the carrots in a little oil and a pinch of garam masala and season well, then tip them onto an oven tray and roast them for 15 minutes, or until they’re cooked through, then halve them lengthways.

• step 2

  Meanwhile, fry the onions in oil until golden and meltingly soft. Add a knob of butter, stir in the cardamom and saffron and fry for a minute, then stir in the rice. Season well, then add the stock, bring to a simmer and put a tightly-fitting lid onto the pan. Cook over a low heat for 15 minutes, or until all the stock has been absorbed. Stir through the carrots and sprinkle over the almonds.

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