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Name: Spiced Green Beans and Rice (Sem Pullao)
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Indian
Ingredients: 3 c Chopped fresh green beans; 3 1/2 c Water or vegetable broth; 2 tb olive oil; 1/4 ts Sea salt; 1 ts Tumeric; 1 tb Black mustard seeds; 1 c Uncooked basmati rice; 1 ts Cumin seeds; 1/4 ts Asafetida (optional); 1 pn Crushed red chili flakes

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INGREDIENTS

3 c Chopped fresh green beans
3 1/2 c Water or vegetable broth
2 tb olive oil
1/4 ts Sea salt
1 ts Tumeric
1 tb Black mustard seeds
1 c Uncooked basmati rice
1 ts Cumin seeds
1/4 ts Asafetida (optional)
1 pn Crushed red chili flakes

Servings

INSTRUCTIONS

Place rice in a strainer and rinse with cool water until water runs clear. Set aside. In a large saucepan, fry mustard seeds, chili, cumin seeds and asafetida in hot oil until mustard seeds begin to sputter and pop. Add green beans, tumeric and salt. Saute for 3 minutes. Add rice to green bean mixture in saucepan and saute for 3 minutes. Add water and bring to a boil. Cover, reduce heat to low and simmer for 15 minutes. (Do not remove cover while cooking.) Remove from heat and set aside for 5 minutes. Fluff with a fork and serve. Per serving: 279 cal, 7 g prot, 433 mg sod, 43 g carb, 9 g fat, 0 mg chol, 232 mg calcium Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen Mintzias

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Spiced Green Beans and Rice (Sem Pullao)

3 c Chopped fresh green beans
3 1/2 c Water or vegetable broth
2 tb olive oil
1/4 ts Sea salt
1 ts Tumeric
1 tb Black mustard seeds
1 c Uncooked basmati rice
1 ts Cumin seeds
1/4 ts Asafetida (optional)
1 pn Crushed red chili flakes

Place rice in a strainer and rinse with cool water until water runs clear.  Set aside.    In a large saucepan, fry mustard seeds, chili, cumin seeds and asafetida in  hot oil until mustard seeds begin to sputter and pop.    Add green beans, tumeric and salt.  Saute for 3 minutes.    Add rice to green bean mixture in saucepan and saute for 3 minutes.    Add water and bring to a boil.  Cover, reduce heat to low and simmer for 15  minutes.  (Do not remove cover while cooking.) Remove from heat and set  aside for 5 minutes.    Fluff with a fork and serve.    Per serving: 279 cal, 7 g prot, 433 mg sod, 43 g carb, 9 g fat, 0 mg chol,      232 mg calcium    Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen Mintzias

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Nutrition

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Serving Size: 1 Serving (61g)
Recipe Makes: 4 Servings

Calories: 231
Calories from Fat: 24 (10%)

Amt Per Serving		% DV

	Total Fat 2.7g	4 %
	Saturated Fat 0.4g	2 %
	Monounsaturated Fat 1.7g
	Polyunsanturated Fat 0.4g
Cholesterol 0mg		0 %
Sodium 113mg		4 %
Potassium 98.5mg		3 %
Total Carbohydrate 45.9g		14 %
	Dietary Fiber 1.1g	5 %
	Sugars, other 44.8g
Protein 4.5g		6 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 231

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