Estimated Nutrition (whole recipe, rough)
Counts 12 of 15 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Yogurt | 170g plain Greek | 100 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| 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 |
| Salt | 1 tsp (6g) | 0 |
| Ghee | not in our table | 0 |
| Seed | not in our table | 0 |
| Coriander | 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
- 4 T. ghee (clarified butter or vegetable oil)
- 1 1/2 tsp. white cumin seeds
- Pinch of asafetida powder (Hing powder)
- 2 bay leaves
- 4 green cardamom pods
- 2 1/4 C. cauliflower florets and/or broccoli
- 1/2 tsp. turmeric
- 2 tsp. salt, or to taste
- 1/2 tsp. black pepper
- 2 C. cooked long grain brown rice
- 1/3 C. plain yogurt
- Chopped fresh cilantro
- Coriander to garnish
Directions
Heat the ghee in a heavy saucepan and sauté cumin and asafetida for 2 minutes. Add bay leaves and cardamom; stir well.
Toss in cauliflower and sauté for 5 minutes over medium heat. Stir in turmeric and seasoning and cook another 10 minutes.
Add rice and yogurt stir carefully, lower heat, cover pan and cook another 10 to 15 minutes. Sprinkle with coriander and serve hot.
Category:Arabian Recipes
Category:Arabian Vegetarian