Indian-spiced pilau with Tenderstem® broccoli by Dr Rupy of The Doctor’s Kitchen

Indian-spiced pilau with Tenderstem® broccoli by Dr Rupy of The Doctor’s Kitchen

Enjoy an Indian-inspired rice dish adorned with delicious and nutritious Tenderstem® broccoli with this quick and easy recipe, created by Dr Rupy of The Doctor’s Kitchen.

This pilau dish is suitable for vegans and vegetarians, as well as being low in fat, low in saturated fat and a source of protein and fibre.

Dr Rupy said: “This healthy, quick and easy mid-week dinner is the perfect thing to make after a busy day – it’s the kind of dish I often make for myself after a long shift. Packed with flavour thanks to store cupboard heroes like mustard seeds, cardamom pods, garam masala and the humble stock cube, this dish is not only tasty but really nutritious too.”

Chef

Preparation time

5 minutes

Cooking time

40 minutes

Serves

2

Dietary requirements

  • Vegetarian
  • Vegan

Nutritional information per serving

  • kcal 465
  • Fat 17.4g
  • Saturates 2.2g
  • Carbs 65.7g
  • Sugars 19.4g
  • Fibre 13.3g
  • Protein 17.7g
  • Salt 1.5g

Method

  1. Heat the oil in a lidded saucepan on a low to medium heat.

  2. Add the red onion, ginger, garam masala, mustard seeds, cardamom, salt, pepper and rice to the pan, stirring for a couple of minutes to allow the flavours to mix.

  3. Chop the Tenderstem® broccoli: slice off the florets and set aside, then chop the stems into discs. Chop the coriander, separating the leaves and then finely chopping the stalks.

  4. Add the chopped stems from the Tenderstem® broccoli, the coriander stalks and the peas to the rice mixture. Stir for another few minutes then add the tomatoes, boiling water, crumbled stock cube and simmer (covered) for 30 minutes.

  5. Add Tenderstem® broccoli florets and spinach then cover for another 5 minutes allowing them to gently steam.

  6. Serve with a sprinkle of chilli flakes, almond flakes and the reserved coriander leaves.

Dr Rupy

Dr Rupy Aujla: The Doctor's Kitchen. Dr Rupy is an NHS GP who has a love for food and the health benefits that eating well can provide. His recipes are healthy, quick and delicious and partner very well with our similarly healthy green veg - Tenderstem® broccoli.

In his first book, The Doctor’s Kitchen, Dr Rupy explains the science underpinning the benefits of healthy eating and how largely plant based ‘colourful’ diets are the healthiest. He also explains why gut health is important and how you can make important changes to your diet and lifestyle.

In his second book, Eat to Beat Illness, Dr Rupy takes a more focused approach on how we can eat and live to reduce the risk of brain disease, cardiovascular problems, inflammation imbalance and many more illnesses that he has come across during his career as a doctor.

We are delighted to be teaming up with Dr Rupy who has created three new recipes, perfect for light lunches at home or mid-week meals. Each recipe features delicious flavours from around the world and, of course, his favourite veggie: Tenderstem® broccoli. What’s more, each recipe is a healthy option for a mid-week meal – all three recipes are under 500 calories per serving, as well as being low in saturated fat and a source of fibre.

Try one of Dr Rupy's recipes with Tenderstem® broccoli tonight!

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Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.