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Curried Vegetable Rice Pilaf Recipe

Contributors: Kristine Napier, MPH

: Academy Nutrition Information Services Team

Published: January 24, 2018

Reviewed: December 11, 2023

Curried Vegetable Rice Pilaf Recipe
skhoward/iStock/Getty Images Plus/Getty Images

Curry, tomatoes, sweet bell peppers, garlic and onion meld together to make this Caribbean delight a rice to remember. Serve it with baked chicken, roasted halibut or all by itself with a few walnuts sprinkled on top. You'll hear the Caribbean tropics beckoning you.

Ingredients

1 tablespoon canola oil
1 large onion, chopped
4 cloves garlic, chopped
1 cup long-grain white rice
1 14-ounce can chicken broth
1 tablespoon curry powder
1 cup cherry tomatoes, halved
1 red bell pepper, minced
1 green bell pepper, minced
1 yellow bell pepper, minced

Directions

Before you begin: Wash your hands.

  1. Heat oil in a large, heavy kettle over medium heat; add onion and garlic. Cook and stir 3 to 5 minutes, or until the onion is soft. Be careful not to burn the garlic.
  2. Add the rice, broth and curry. Bring to a boil. Reduce heat, cover and cook 15 minutes, or until rice is tender.
  3. Remove from heat, and stir in tomatoes and bell peppers; cover and let stand 10 minutes.
  4. Fluff with a fork and serve.

Food Trivia

Curry powder is the key spice in all curry dishes; the term curry comes from the South Indian word "kari," which literally means sauce. The powder contains up to 20 different spices, including cardamom, chili pepper, cinnamon and cloves.

Nutrition Nugget

Using long-grain brown rice instead of white rice will increase fiber by 1 gram per serving.

Nutrition Information

Serving size: 1½ cups
Serves 6

Calories: 180; Total fat: 4g; Saturated fat: 0.5g; Cholesterol: 0mg; Sodium: 290mg; Total carbohydrate: 33g; Dietary fiber: 2g; Protein 4g

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