19 Ingredients
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • 50ml/2fl oz vegetable oil
  • 1 onion, peeled, finely chopped
  • 2 cloves garlic, peeled, crushed
  • 1 cinnamon stick
  • 1 tsp ground turmeric
  • 10 cardamom pods, lightly crushed
  • 2 cloves
  • 225g/8oz basmati rice, soaked in water for 20 minutes and drained
  • 200g/7oz broad beans, out of their pods, inner membranes removed
  • 400ml/14fl oz vegetable stock
  • 4 courgettes, cut into 3cm/1in rounds
  • Olive oil, for brushing
  • Salt and freshly ground black pepper
  • 50g/2oz butter
  • Chopped fresh parsley
  • Lemon juice
  • Yoghurt
Nutrition
533
27% daily value
4 servings
                                       
                                            vegetarian, gluten-​free
     

Fat

46% 30

Saturated

42% 8

Trans

- 1

Monounsaturated

- 16

Polyunsaturated

- 3

Carbs

20% 61

Carbs (net)

- 55

Fiber

24% 6

Sugars

- 8

Sugars, added

- 0

Protein

17% 8

Cholesterol

9% 27

Sodium

46% 1094

Calcium

11% 114

Magnesium

20% 78

Potassium

24% 826

Iron

29% 5

Zinc

11% 2

Phosphorus

27% 186

Vitamin A

16% 146

Vitamin C

84% 51

Thiamin (B1)

32% 0

Riboflavin (B2)

17% 0

Niacin (B3)

19% 4

Vitamin B6

28% 1

Folate equivalent (total)

74% 296

Folate (food)

- 82

Folic acid

- 125

Vitamin B12

0% 0

Vitamin D

0% 0

Vitamin E

22% 4

Vitamin K

125% 100
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