Estimated Nutrition (whole recipe, rough)
Counts 9 of 13 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Yogurt | 170g plain Greek | 100 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mint | 2 tbsp fresh (3g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Red Kidney Bean | not in our table | 0 |
| Bean | not in our table | 0 |
| Peppermint | not in our table | 0 |
| Sauce | 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
- 1 small cauliflower
- 125g (4oz) long-grain rice
- 125g (4oz) cooked red kidney beans
- 125g (4oz) cooked flageolet beans
- 1 tablespoon chopped mint
- mint sprigs to garnish
- -- Dressing:
- 150g (5.3 oz) carton natural yogurt
- 2 teaspoons natural bran(optional)
- 1 tablespoon lemon juice
- 1 small clove garlic, crushed
- dash of Tabasco sauce
- 1 small onion, chopped finely
- 2 teaspoons chopped mint
- salt and pepper
Directions
Trim the cauliflower into small florets.
Cook in boiling salted water until just tender, about 6 minutes.
Drain, refresh under cold running water, then drain again thoroughly.
Meanwhile, cook the rice in boiling salted water, according to the packet instructions, until tender.
Drain thoroughly and allow to cool. Mix the cauliflower with the rice, beans and mint.
To make the dressing, mix the yogurt with the bran, lemon juice, garlic, Tabasco sauce, half the mint and salt and pepper to taste.
Fold into the cauliflower mixture.
Spoon on to a serving dish and sprinkle with the remaining onion and mint.
Garnish with the mint sprigs.
Category:Omanese Recipes
Category:Omanese Salads