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Calories...329
Protein...8g
Carbohydrate...35
Fat...3g
2 tbsp of olive oil
1 onion finely chopped
1 fresh red chile, deseeded and finely chopped
8 cardamom pods
1 tsp ground turmeric
1 tsp garam masala
1 3/4 cups of rinsed basmati rice
3 cups of boiling water
1 chopped orange bell pepper
8 oz or 225g of cauliflower florets
4 ripe tomatoes, peeled deseeded and chopped
1/2 cup of raisins
1/4 cup of toasted sliced almonds
salt and pepper
raita of fat-free plain yogurt, onion, cucumber and mint to serve
Heat the oil in a large nonstick pan. Add the onion, chile, cardamom pods, turmeric, and garam masala and cook over a low heat for 2-3 minutes until the vegetables are just softened.
Stir in the rice, boiling water, orange bell pepper, and cauliflower, season with salt and pepper.
Cover with a tight fitting lid and boil. Lower the heat and simmer for 15 minutes.
Uncover the pan and fork through the rice, stir in tomatoes and raisins.
Cover again, turn off the heat and leave for 15 minutes. Throw out the cardamom pods.
Pile onto a warmed serving platter and sprinkle over the almonds.
Serve the salad with the yogurt raita.
Add this mixture to the rice and mix well, ensure all grains are well coated.
Add the golden raisons tomatoes, cucumber, scallions, tuna and chopped cilantro. Season with salt and pepper. Allow the salad to cool, and serve at room temperature.
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