Turmeric Rice

As demonstrated in the “Spiced” episode of Live It – November 2018

Watch the episode here.

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Ingredients

• 2 cups cooked rice*
• 1–2 tsp oil
• ½ tsp cumin seeds
• ½ tsp mustard seeds
• 1 clove garlic
• 1 green chili, cut in half or a dash of red pepper flakes (optional)
• ½–2 tsp turmeric powder
• ½–2 tsp coriander or cumin powder
• 1 cup frozen mixed vegetables, thawed (carrot/green bean/pea/corn blend)
• Salt and black pepper to taste
• 1–2 Tbsp chopped cilantro (optional) 

Instructions

1. Heat oil in a skillet. Add garlic, cumin seeds and mustard seeds and cook for a few seconds, until fragrant.  
2. Add vegetables, chili and spices. If you are new to using spices, start with the smaller amount and add more as your taste buds adjust to using more spices. Mix well and cook for about 3–4 minutes.
3. Season vegetables with salt, if desired. Add rice and mix well. Taste and adjust seasoning as desired. Serve garnished with cilantro if desired.

 

*Cooking Rice

The best type of rice to use for this dish is a long grain variety called basmati rice. Brown basmati rice is a whole grain and, therefore, a healthier choice than the white version. However, any type of rice may be used for this recipe. Sometimes rice can get sticky, which is not ideal for this recipe. Follow the tips below for the perfect basmati rice.

1. Rinse 1 cup of basmati rice thoroughly.
2. Soak the rice in water for 30 minutes, if time allows. Drain and rinse again before using.
3. Bring 2 cups of water to a boil in a medium-sized skillet. Add drained rice and stir. Cover with a tight fitting lid and reduce heat to low. Simmer for 30–45 minutes or until all liquid is absorbed. A glass lid is helpful in order to observe the amount of liquid remaining. Lifting the lid while cooking is not recommended, as the steam cooks the rice.

Nutrition Facts

Amount per serving
Serving size is ¼ recipe

Calories  150.3

Total Fat  3.2 g

Saturated Fat  0.2 g

Polyunsaturated Fat  0.7 g

Monounsaturated Fat  1.5 g

Cholesterol  0.0 mg

Sodium  159.6 mg

Potassium  30.1 mg

Total Carbohydrate  28.1 g

Dietary Fiber  1.7 g

Sugars  1.4 g

Protein  3.0 g

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.