Healthy living
Healthy eating
Moroccan Vegetable Pilaf
This healthy Moroccan dish contains a blend of herbs and spices, with the added sweetness of apricots and tomatoes to jazz up any rice dish as a meal in one
Preparation Time
10 minutes, plus soaking
Cooking Time
1 hour 35 minutes - 2 hours 5 minutes
Serves
Four
Ingredients
125g (4oz) dried chickpeas, soaked overnight in cold water
15g (½oz) unsalted butter
200g (7oz) long-grain rice
1 cardamom pod, crushed
1 cinnamon stick
750ml (1¼ pints) low-sodium vegetable stock
50g (2oz) raisins
1 tablespoon olive oil
1 red onion, thinly sliced
2 garlic cloves, crushed
½ teaspoon ground cumin
½-1 tablespoon harissa
2 large carrots, thickly sliced
125g (4oz) dried apricots, roughly chopped
Grated rind of 1 large orange
1 red pepper, cored, deseeded and roughly chopped
225g (7½oz) cherry tomatoes
15g (½oz) flaked almonds
2 tablespoons roughly chopped fresh coriander
Freshly ground black pepper
1. Drain the chickpeas, rinse well and drain again. Put them into a large saucepan, cover with plenty of cold water and bring to the boil. Simmer for 1-1½ hours, or according to packet instructions, until cooked and soft. Add extra water if necessary. Drain well and allow to cool.
2. Melt the butter in a large saucepan. Add the rice, cardamom and cinnamon and cook, stirring, for 1 minute. Stir in half the stock, 50ml (2 fl oz) of water and the raisins. Bring to the boil, reduce the heat and simmer for 20 minutes, then drain.
3. While the rice is cooking, prepare the vegetables. Heat the oil in a large saucepan, add the red onion and cook for 5 minutes or until beginning to soften. Add the garlic, cumin and harissa and cook for a further minute.
4. Add the apricots, carrots and red pepper to the pan and stir. Pour over the remaining stock and bring to the boil. Add black pepper to taste, cover and simmer for 15 minutes.
5. Add the chickpeas and cherry tomatoes and cook for a further 10 minutes or until the vegetables are just tender.
6. Stir the grated orange rind into the rice. Transfer the rice to a serving bowl and spoon over the vegetables. Lightly toast the almonds and sprinkle over, together with the coriander, to serve.
Nutritional Values
Kcals 500 (2117 Kj)
Fat 11g
Saturated Fat 3g
Sodium 64mg
Fibre 17g
NUTRITIONAL TIP
Potassium is an important nutrient for everyone, particularly those with high blood pressure. All fruits and vegetables contain the mineral and this vegetable pilaf contains some of the best sources of all, for example raisins, dried apricots and tomatoes.
Recipes taken from Foods Facts & Recipes: High Blood Pressure (ISBN: 0-600-61183-3) published by Hamlyn, priced at £12.99. To order a copy please contact Littlehampton Book Services on 01903 828 500.
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.
