Lunch: Spiced Basmati Pilaf with Garden Peas

This flavorful pilaf features an aromatic broth laced with sautéed onion, cardamom pods, cinnamon, and whole cloves. The spices are cooked along with the pilaf (they aren't meant to be eaten), but you can put them in cheesecloth as well.

This recipe includes superfoods such as:

Cinnamon

Health benefits of Spiced Basmati Pilaf with Garden Peas

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

Ingredients

1 cup uncooked basmati rice
2 cups cold water
1 tablespoon vegetable oil
1/3 cup chopped onion
8 cardamom pods
6 whole cloves
1 (3-inch) cinnamon stick
3/4 teaspoon salt
1/2 cup frozen green peas

Instructions

Wash the rice in 3 changes of hot water; drain. Combine rice and 2 cups cold water in a bowl; let stand 30 minutes.
Heat vegetable oil in a large saucepan over medium-high heat. Add onion; sauté 3 minutes or until lightly browned. Add cardamom, cloves, cinnamon, rice, and salt, and bring to a boil. Reduce heat to medium, and cook 5 minutes or until liquid is nearly absorbed. Fold in peas. Cover, reduce heat to low, and cook 8 minutes. Remove from heat; let stand for 5 minutes. Remove and discard cardamom, cloves, and cinnamon.

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