Curry Basmati Rice Salad with Currants
Makes 4 1/2 cups (1.125 L)
Basmati is long-grain rice that has been grown in the foothills of the Himalayas since ancient times; either white or the slower-cooking brown basmati can be used (see variation). Its name means “the fragrant one” in Sanskrit, and in this recipe its mild, nutty aroma and flavour combine well with the sweetness of the currants. Both turmeric and coriander contain potent antioxidants. Turmeric has cancer-protective qualities, and coriander seed has long been used as an aid to digestion.
1/4 cup (60 mL) currants, soaked in 1/4 cup (60 mL) water
1 3/4 cups (435 mL) water
1 cup (250 mL) white basmati rice
1/2 teaspoon (2 mL) salt
Pinch of turmeric
1 tablespoon (15 mL) Indian curry paste
2 tablespoons (30 mL) lime juice
1 cup (250 mL) finely diced red bell pepper
2 tablespoons (30 mL) chopped fresh cilantro or parsley
1 teaspoon (5 mL) coriander seed, crushed (optional)
Soak currants in their soaking water for 20 minutes. In the meantime, bring 1 3/4 cups (435 mL) water to a boil. Stir in the rice, salt, and turmeric. Reduce heat to low, cover, and simmer for 20 minutes, then remove from heat and allow the rice to cool.
Put the curry paste in a small bowl. Strain the soaking water from the currants and gradually add this water to the curry paste, stirring to form a smooth mixture. Stir in lime juice. Add the curry mixture to the rice, along with the red pepper, cilantro, coriander seed, and currants. Stir until the ingredients are evenly distributed.
Per cup (250 mL): calories: 220, protein: 3 g, fat: 2 g, carbohydrate: 52 g (7 g from sugar), dietary fibre: 3 g, calcium: 22 mg, iron: 2 mg, magnesium: 13 mg, phosphorus: 26 mg, potassium: 181 mg, sodium: 215 mg, zinc: 0.2 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 2 mg, vitamin B 6: 0.1 mg, folate: 12 mcg, pantothenic acid: 0.1 mg, vitamin B 12: 0 mcg, vitamin A: 63 mcg, vitamin C: 71 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.2 g, omega-3 fatty acids: 0 g
Percentage of calories from protein 6%, fat 6%, carbohydrate 88%
