Zoe Adjonyoh is using a combination of East African flavours for this recipe that are bursting with flavour: the perfect way to explore with an adventurous mid-week meal.
Zoe said: “Present day neighbouring Kenya and Uganda were once the same land mass and kingdom, divided by tribal regencies in pre-colonial times – this means they share a lot of ingredients though the Swahili influence. This is obviously much stronger in Kenyan cuisine, but Uganda riffs quite sensibly from Kenya’s’ immigrant Indian spice trail and so, they do, believe it or not have Pilau! This is a much more restrained version of the Swahili original, but totally delicious in its own right!”
- Gluten free
Nutritional information per serving
- kcal 336
- Fat 4g
- Saturates 0.6g
- Carbs 71.1g
- Sugars 7g
- Fibre 5.8g
- Protein 9.1g
- Salt 0.4g
Heat the oil in a medium saucepan over a medium heat. Add the onion and sauté until it turns translucent.
Add the pilau masala, coriander and grated carrots and season with salt and pepper. Stir occasionally and cook for 2-3 minutes.
Stir in the garlic and cook for 1 minute longer.
Rinse the rice thoroughly in cold water then add to the pan. Stir to coat it in the vegetables and spices. Add 600ml water and bring to the boil. Reduce the heat and simmer, covered, for 12 minutes.
Add the Tenderstem® and continue cooking until the rice is tender, around 3 to 5 minutes more.
Remove from the heat and let stand, covered, until the Tenderstem® is tender (about 5 minutes). Fluff with a fork and tuck in!
Find pilau masala spice seasoning online or in African shops. If you can’t get it, use a regular pilau spice blend.
Nutrition analysis of recipes featured on the Tenderstem® 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.
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