THE GOOD CARBS KITCHEN
GOLDEN RICE WITH PEAS AND CASHEWS
0:10 Prep • 6 Serves • Side dish • Every day
1½ cups (300 g) basmati rice
1 tablespoon vegetable oil
4 whole cloves
1 small cinnamon stick
4 cardamom pods, bruised
1 teaspoon cumin seeds
1 teaspoon turmeric
1½ cups (235 g) shelled garden peas
3¼ cups (875 ml) hot chicken stock
1 teaspoon salt flakes
1 cup (155 g) raw cashews
Wash the rice several times and drain well.
Heat the oil in a large sturdy pot, add the cloves, cinnamon, cardamom pods and cumin seeds and gently fry for 1 minute. Add the turmeric and rice and stir over medium heat for about 3 minutes. Add the peas with the hot stock and salt. Bring quickly to the boil, then turn the heat to very low and cover the pot with a tight fitting lid.
Cook for 25 minutes without lifting the lid. Remove the pot from the heat, take the lid off and stand for 3 minutes to let the stream escape. Remove whole spices at this stage if liked. Add the cashews and fluff the grains lightly with a fork and serve.
Per serve 1350kJ/323 calories; 8.9g protein; 17g fat (includes 3g saturated fat; saturated : unsaturated fat ratio 0.2); 31g available carbohydrate (includes 3.5g sugars and 27g starch); 6g fibre; 434mg sodium; 284mg potassium; sodium : potassium ratio 1.5
Kate McGhie, The Good Carbs Cookbook, Murdoch Books.
RAINBOW STEAMED RICE
1:00–2:00 hr Prep • 0:35 Cook • 4 Servings • Gluten free • Lactose free • Nut free • Main meal
1 cup White rice
2 tablespoons Black rice
¼ Cup Red mung/Azuki beans
1 tablespoon Green mung beans
2 tablespoons Pearl barley
2 tablespoons Red quinoa
¼ Cup Sorghum
Roasted black sesame seeds, to sprinkle
Soak the black rice, sorghum, red beans and green mung beans separately for 1-2 hours or overnight. Drain the water.
Put black rice, sorghums, red mung beans, green mung beans, pearl barley and red quinoa in a rice cooker. Do not mix them. Add 2 cups water or according to the rice cooker’s instruction for 2 cups of rice. Choose the function for rice cooking. The time to cook varies depending on the cooker and may take ~35 minutes. When cooked, use the plastic rice spoon to mix all together. Sprinkle black sesame seeds on the top.
Serve with stir-fries or salads.
- Try plant-based meat for extra protein. Pre-cook the plant-based meat and mix with the rice in the pan for 1-2 minutes.
- For quick and easy meal, can use tin or pre-cooked beans and grains instead raw rice and grains.
DID YOU KNOW?
This type of rice is popular in Asia. It is very similar to the traditional Korean multigrain rice (Japgokbap/Ogokbap) which also include grains and beans.
Per serve 1528 kJ/365 calories; 12.5g protein; 2.5g fat (includes 0.7g saturated fat; saturated: unsaturated fat ratio 0.7); 69g available carbohydrate; 6.7g fibre; 7mg sodium; 400mg potassium; sodium: potassium ratio 0.02
Shannon Shanshan Lin is an is an Accredited Practising Dietitian and Credentialled Diabetes Educator with a particular research interest in culturally and linguistically and indigenous populations. She has been actively involved in the various committees both national and internationally, including the Australian Diabetes Educators Association, Global Chinese Diabetes Association and Beijing Key Laboratory of Nutrition Intervention for Chronic Disease. Contact: You can contact her via Wechat (ID= shannon033)