Healthy vegetables, lentils and minced beef are combined in this hearty pilaf. Best of all it can all be made in one saucepan.
Ingredients
- 1 tablespoon olive oil
- 2 medium brown onions, thinly sliced
- 400g beef mince
- 2 tablespoons korma curry paste
- 1/2 (400g) small cauliflower, cut into florets
- 1 1/2 cups Basmati rice
- 2 cups Massel chicken style liquid stock
- 400g can brown lentils, drained, rinsed
- Toasted flaked almonds, to serve
- Fresh coriander leaves, to serve
- Mango chutney, to serve
Method
- Step 1Heat oil in a large saucepan over medium heat. Cook onion, stirring occasionally, for 7 to 10 minutes or until caramelised.
- Step 2Add mince. Cook, stirring with a wooden spoon to break up mince, for 5 minutes or until browned. Add curry paste, cauliflower and rice. Cook, stirring, for 1 minute.
- Step 3Add stock and 2 cups cold water. Bring to the boil. Reduce heat to low. Simmer, covered, for 15 minutes or until rice is tender. Using a fork, stir to separate grains. Stir in lentils. Cook for 1 minute or until heated through. Top with almonds and coriander. Serve with chutney.
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1718 kj
Energy
13g
Fat Total
4g
Saturated Fat
5g
Fibre
22g
Protein
51mg
Cholesterol
675.63mg
Sodium
3g
Carbs (sugar)
48g
Carbs (total)
All nutrition values are per serve
- Author: Liz Macri
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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