Meal: Supper; Serves: 8; Portion Size: 1-1/2  cup; Prep: 20 minutes; Cook Time: 50 minutes.

Ingredients

1 tablespoon olive / canola oil, 90/10 blend 

1 bay leaf

1/2 teaspoon cumin seeds

1/2 teaspoon mustard seeds

1/2 cup yellow onions, diced

1-1/2 teaspoons ginger root, grated

1-1/2 teaspoons garlic cloves, minced

1/2 jalapeno pepper, sliced

1 ounce madras masala, Sukhi's

3 ounces carrots, diced

8 ounces cauliflower florets

1/2 cup garbanzo beans, canned, drained, rinsed

1/8 teaspoon kosher salt

1-1/2 teaspoon olive / canola oil, 90/10 blend 

1 cup dry long grain Basmati rice, brown,

1/8 teaspoon kosher salt

1-1/2 cups water

2 tablespoons cilantro, chopped

2 tablespoons mint, chopped

Preparation

1. Pre-heat oven to 350F. Heat oil in a large pan and cook bay leaves, cumin seeds and mustard seeds until seeds start to pop.
2. Add onions, ginger and garlic and cook until onions are translucent.
3. Add the chilies and the Madras Masala seasoning and stir to toast the spices.
4. Add the carrots and cauliflower and toss well to combine. Add the garbanzo beans and salt. Stir to combine and remove from pan. Remove bay leaves from mixture and discard.
5. In the same pan, heat the additional oil and sauté rice until toasted.
6. Season with salt and add water. Pour the vegetables on top of the rice, cover the pan and cook in oven for 40 minutes.
7. Remove from oven, fluff the rice gently and stir in mint and cilantro.

Nutrition Information: Calories 150, Total Fat 4.5 g, Saturated Fat 0.5 g, Carbohydrates 26 g, Cholesterol 0, Protein 4 g, Fiber 3 g, Sodium 460 mg

Recipe Courtesy of Morrison Healthcare