Basmati Rice with Cumin-Flavoured Squash

9 75 169
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 8
Basmati Rice with Cumin-Flavoured Squash
Health Rating

Ingredients


1 cup Basmati rice, dry
1 squash Acorn squash
3 tbsp Canola oil (or use coconut oil or grapeseed oil)
1 tsp Cumin seeds
2 pepper(s) Red chili pepper (also chile or chilli)
1 small Red onion (cut in half lengthwise and thinly sliced)
1 tbsp Madras curry powder
1 tsp Kosher salt (or you can use sea salt)
1/2 cup Green onion, scallion, ramp (thinly sliced)

Instructions


1. Rinse rice three or four times, until water remains relatively clear; drain. Cover rice with cold water and let it sit until kernels soften, 20 to 30 minutes; drain.

2. While rice soaks, prepare squash by cutting it in half. Scoop out and discard seeds. Peel tough skin. Cut into 1⁄2-inch cubes (1 cm). You should have about 6 cups (1.5 L) cut-up cubes.

3. In a medium-size saucepan or Dutch oven, heat canola oil over medium-high heat. Sprinkle in cumin and red chilis. Once seeds sizzle and look reddish-brown and chilis blacken, 10 to 15 seconds, add squash and onion, and stir-fry until they are light brown around the edges, about 5 minutes.

4. Stir in curry powder and salt. The heat from the ingredients in the pan will allow the ground spices to cook without burning. Immediately add drained rice, and coat grains by tossing them together gently. Pour in 3 cups cold water (750 mL). Stir. Allow to boil, until it has evaporated from surface and craters are starting to appear in rice, 7 to 8 minutes. Now (and not until now) stir once to bring partially cooked layer from bottom of pan to surface. Cover pan with a tight- fitting lid and reduce heat to lowest possible setting. Cook for 8 to 10 minutes on low. Then turn off heat and let stand on that burner, undisturbed, for an additional 5 minutes.

5. Uncover pan, remove chilies, sprinkle in green onions, Fluff rice and serve.

Notes:

Squash

is a power-packed veggie, high in vitamin C, vitamin A and Fiber!


Nutrition Facts

Per Portion

Calories 169
Calories from fat 52
Calories from saturated fat 4.3
Total Fat 5.7 g
Saturated Fat 0.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 3.5 g
Cholesterol 0
Sodium 302 mg
Potassium 295 mg
Total Carbohydrate 26.8 g
Dietary Fiber 1.9 g
Sugars 1.0 g
Protein 2.6 g

Dietary servings

Per Portion


Grain 0.7
Vegetables 1.1

Energy sources


Pygal63%460.21694843508266230.5711074295317430%294.4010583191392175.689803648937366%362.9533433000614108.921698463814763%30%6%CarbohydratesFatProtein
Side