Recipe: Apple Pilau

A vegetarian diet calls for meals with ingredients that make up for lost proteins found in meats. Protein packed cashews provide added substance to this Indian inspired dish fortified with U.S. basmati rice and apples.

2 tbsp butter or oil

30 mL

1 cup each chopped onion, celery and carrots

250 mL

2 tbsp curry paste

30 mL

2 tbsp each cumin, cinnamon, cardamom, salt and pepper

30 mL

2 cups *U.S. long grain white or brown basmati rice, rinsed and drained

500 mL

4 cups vegetable broth

1 L

2 cups diced tomatoes

500 mL

2 cups chopped, cored red apple

500 mL

1/2 cup roughly chopped cilantro, divided

125 mL

1/2 cup each toasted cashews and coconut

125 mL

In a large deep skillet, heat butter over medium high heat. Add onion, celery and carrots, cooking until onions are tender and golden, about 10 minutes. Stir in curry paste, cumin, cinnamon, cardamom, salt and pepper. Cook one minute. Stir in rice until each grain is coated with curry mixture. Increase heat to high, pour in broth, scraping bottom of pan to get all brown bits. Bring to boil, cover, reduce heat and simmer without stirring until rice is tender and all liquid has been absorbed, about 15 to 20 minutes. Remove from heat.

Stir in tomatoes, apples and half of the cilantro. Cover and let stand for 5 minutes. Transfer to large serving platter. Sprinkle with remaining cilantro, cashews and coconut. Suggest serving with a cucumber raita.

Serves 6 – 8.

Tip: For extra kick, add chopped chillies to the onion mixture.

* Rinsing your long grain basmati helps remove excess starch that sits on the un-cooked grains.

Source: USA Rice Federation,