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50g Benecol® Olive Spread
2 large onions, sliced
1 tbsp black onion seeds (kalonji)
2 cloves garlic, crushed
2 tbsp medium curry paste
150g brown rice
200g carrots, sliced thinly
200g cauliflower florets
200g sweet potatoes, peeled and sliced thinly
200g tomatoes, roughly chopped
600ml vegetable stock
110g peas, defrosted
1 tbsp chopped coriander to serve

Spicy vegetable biryani

15

PREP

45

COOK

0.8

STANOLS

4

SERVES

Descriotion

A delicious combination of culture and spice.

One serving contains 0.8g of your daily requirement of 1.5-3g of plant stanols.

Method

  1. Melt the Benecol® Olive Spread in a large pan that has a tight fitting lid. Add the onions and cook over a medium heat for 10 minutes until beginning to caramelise. Stir in the onion seeds and remove from the pan.
  2. Add the garlic and curry paste to the pan with the rice and cook for 1 minute. Add the carrots, cauliflower, sweet potatoes, tomatoes, stock and half the cooked onions. Bring to the boil, reduce the heat to low, cover and cook for 45 minutes until the rice is tender. Remove from the heat, stir in the peas, and cook for a further 5 minutes uncovered to drive off any excess liquid – the rice mixture should be quite dry.
  3. Reheat the onions, and serve the biryani garnished with the onions and coriander.

Spicy vegetable biryani

15

PREP

45

COOK

0.8

STANOLS

4

SERVES

Shopping list
50g Benecol® Olive Spread
2 large onions, sliced
1 tbsp black onion seeds (kalonji)
2 cloves garlic, crushed
2 tbsp medium curry paste
150g brown rice
200g carrots, sliced thinly
200g cauliflower florets
200g sweet potatoes, peeled and sliced thinly
200g tomatoes, roughly chopped
600ml vegetable stock
110g peas, defrosted
1 tbsp chopped coriander to serve

Descriotion

A delicious combination of culture and spice.

One serving contains 0.8g of your daily requirement of 1.5-3g of plant stanols.

Method

  1. Melt the Benecol® Olive Spread in a large pan that has a tight fitting lid. Add the onions and cook over a medium heat for 10 minutes until beginning to caramelise. Stir in the onion seeds and remove from the pan.
  2. Add the garlic and curry paste to the pan with the rice and cook for 1 minute. Add the carrots, cauliflower, sweet potatoes, tomatoes, stock and half the cooked onions. Bring to the boil, reduce the heat to low, cover and cook for 45 minutes until the rice is tender. Remove from the heat, stir in the peas, and cook for a further 5 minutes uncovered to drive off any excess liquid – the rice mixture should be quite dry.
  3. Reheat the onions, and serve the biryani garnished with the onions and coriander.