Broad Bean And Courgette Pilaf

BBC
20Ingredients
90Minutes
600Calories

Ingredients

US|METRIC
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 50 milliliters vegetable oil
  • 1 onion (peeled, finely chopped)
  • 2 cloves garlic (peeled, crushed)
  • 1 cinnamon stick
  • 1 teaspoon ground turmeric
  • 10 cardamom pods (lightly crushed)
  • 2 cloves
  • 225 grams basmati rice (soaked in water for 20 minutes and drained)
  • 200 grams broad beans (out of their pods, inner membranes removed)
  • 400 milliliters vegetable stock
  • 4 courgettes (cut into 3cm/1in rounds)
  • olive oil (for brushing)
  • salt
  • freshly ground black pepper
  • 50 grams butter
  • fresh parsley (chopped)
  • lemon juice
  • yoghurt
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    NutritionView More

    600Calories
    Sodium30% DV720mg
    Fat46% DV30g
    Protein22% DV11g
    Carbs25% DV74g
    Fiber40% DV10g
    Calories600Calories from Fat270
    % DAILY VALUE
    Total Fat30g46%
    Saturated Fat9g45%
    Trans Fat0g
    Cholesterol35mg12%
    Sodium720mg30%
    Potassium1050mg30%
    Protein11g22%
    Calories from Fat270
    % DAILY VALUE
    Total Carbohydrate74g25%
    Dietary Fiber10g40%
    Sugars13g26%
    Vitamin A30%
    Vitamin C90%
    Calcium20%
    Iron35%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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