Estimated Nutrition (whole recipe, rough)
Counts 16 of 17 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Rice | 1 cup cooked (158g) white | 206 |
| Pine Nut | 1 oz (28g) | 191 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Sesame | 1 tbsp (14g) | 120 |
| Tofu | 100g firm | 76 |
| Pea | 1/2 cup (72g) | 62 |
| Carrot | 1 medium (61g) | 25 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Clove | 1 tsp ground (2g) | 7 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Salad | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3 cardamom pods
- 3 whole cloves
- 1 bay leaf
- 1 1/2 cups uncooked brown basmati rice
- 1 1/2 tsp. coarse salt
- 1/4 tsp. turmeric
- 3.4 cup pine nuts (4 oz.)
- 3/4 cup unsweetened coconut flakes
- 1 cup canned chickpeas, preferably organic, rinsed and drained
- Sesame Dressing
- 1 cup snow peas, strings removed
- 3 small carrots, grated
- 1/2 cup finely chopped fresh cilantro or parsley
- 1/2 tsp. freshly ground pepper
- Salad greens for serving
- Tofu Raita
- =
Directions
Make bouquet garni: Place cardamom pods, cloves and bay leaf in square of cheesecloth and tie with kitchen string.
In large saucepan, bring 2 3/4 cups water to a boil. Add rice, 1/2 teaspoon salt, turmeric and bouquet garni and return to a boil. Cover, reduce heat to low and simmer until water is absorbed and steam holes appear in rice, about 20 minutes.
Remove rice from heat and let stand, covered, 10 minutes. Place in large bowl, fluff with a fork and let stand until cool.
While rice is cooking, preheat oven to 350°F. Spread pine nuts on baking sheet and bake 1 minute; remove from oven and add coconut flakes. Bake until both are lightly browned, about 5 minutes. Set aside to cool.
Remove bouquet garni from cooled rice, then add chickpeas and 1/2 cup Sesame Dressing and mix gently to blend. Let stand at least 10 minutes to blend flavors.
Bring small saucepan of water to a boil. Add snow peas; cook 1 minute. Drain, rinse under cold running water and drain again. Cut each snow pea on diagonal into thirds.
Stir toasted pine nuts and coconut, snow peas, carrots, cilantro, pepper and remaining salt into rice mixture. Add re-maining dressing; toss to blend. Serve over salad greens with Tofu Raita on the side.