Ingredients
425 ml long grain rice
1 medium onion peeled and finely chopped
1/2 teaspoon garlic powder
Garam masala spice mixture
1 tsp ground cumin
1½ tsp ground coriander
250 g minced meat beef
400 g tinned chickpeas (drained)
1 large tomato, diced
Frozen peas
Salt
Tablespoon of sunflower or olive oil
575 ml water
1 medium onion peeled and finely chopped
1/2 teaspoon garlic powder
Garam masala spice mixture
1 tsp ground cumin
1½ tsp ground coriander
250 g minced meat beef
400 g tinned chickpeas (drained)
1 large tomato, diced
Frozen peas
Salt
Tablespoon of sunflower or olive oil
575 ml water
1. Rinse the rice in water and leave to soak while you prepare the other ingredients.
2. Chop the onion, and heat the oil in the saucepan. Add the onion to the pan and fry over a very low heat until caramelized and translucent (takes about 15 minutes).
3. While the onions are cooking, prepare the other ingredients (not forgetting to stir the onions occasionally, chop the tomatoes and drain the chickpeas.
4. When the onions are almost finished, add the garlic and spices. Be careful that the spices don’t burn.
5. When the onions are caramelized, add the tomato and stir for a about minute.
6. Increase the heat and add the mince and cook until completely browned (5–10 minutes).
7. While the mince is cooking, drain the washed rice and put a saucepan of water on to boil.
8. When the mince is cooked, add the drained rice to the pan, with a teaspoon of oil. Stir the rice gently until it is coated in the oil, taking care not to break up the grains.
9. Add 575 ml (equal to 2.43 Cups) hot water, and a pinch of salt and bring to the boil.
10. Once boiled, put on a tight-fitting lid and turn the heat to very low. Cook for 25 minutes and do not remove the lid.
11. After 25 minutes, remove the lid, add the peas, and replace the lid.
12. Turn off the heat and leave to rest for 5 minutes and the peas will cook in the residual heat.
13. Serve with natural yoghurt.
Recipe Stars
The beef, chickpeas and peas are high in protein. The chickpeas are cheap and reduce the need for the expensive beef. Long grain rice has a higher amylose content and is lower GI. Cooked Tomatoes are a good source of lycopene (antioxidant).