Quinoa porridge
Supercharge your morning with high-protein quinoa and omega-3 rich chia seeds for a creamy breakfast bowl topped with seasonal fruit
Spicy vegetable pilau with cucumber raita
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
For the pilau
- 2 garlic cloves
- 1 tbsp rapeseed oil
- 1 large onionquartered and sliced
- thumb-sized piece gingerchopped
- 1 cinnamon stick
- ½ tsp cumin seeds
- seeds from 8 cardamom pods
- 1 tsp ground turmeric
- 1 tsp ground coriander
- 1 red chillihalved, deseeded and sliced
- 1 large red pepperdeseeded and diced
- 50g freekeh
- 350ml vegetable stock(made with 2 tsp reduced-salt bouillon powder)
- 25g sultanas
- ½ pack corianderchopped
- 40g cashew nuts
For the raita
- 1 garlic clove
- 150ml pot bio-yogurt
- ¼ cucumbergrated
- 2 tbsp chopped mint
Nutrition: per serving
- kcal471low
- fat20g
- saturates4g
- carbs53g
- sugars27g
- fibre7g
- protein17g
- salt0.2g
Method
step 1
Chop the garlic for the pilau and set aside. Finely grate the garlic for the raita and put in a bowl. Heat the oil for the pilau in a large open pan, and fry the onion and ginger for 5 mins until softened. Stir in the whole and ground spices, and cook for a few secs to release their aromas. Add the chilli, red pepper and freekeh, stir briefly, then tip in the stock and sultanas. Simmer for 15 mins until the freekeh is tender but still nutty, adding the chopped garlic for the final 2 mins. The stock should have reduced and absorbed into the freekeh now.
step 2
Meanwhile, finish the raita by stirring the yogurt, cucumber and mint into the grated garlic.
step 3
When the pilau is cooked, stir in the coriander and cashews, and serve with the raita.
