This vegetarian dish is flavored with cardamom, cumin, ginger, tumeric, garlic and cayenne.

One of the most intimate (and economical) ways to experience another culture is to prepare a recipe from that far-flung part of the world. But the benefits of global dining aren’t solely sensual; many such meals can enhance your health as well. Studies have shown that ingredients and cooking techniques utilized in certain areas of the world promote wellness.

For instance, it’s estimated that at least 31 percent of people in India follow a vegetarian diet. Eating whole grains, vegetables, fruits, nuts and lean dairy, which can help protect against heart disease, certain cancers and diabetes. Food writer Victoria Abbott Riccardi shares this recipe for a fragrant Indian rice dish, a tasty example of how satisfying a meat-free entree can be.

Golden Rice with Cauliflower, Nuts, Dried Fruit and Indian Spices
Serves 6
Ingredients:
1 cup basmati rice
1½ tablespoons vegetable oil, divided
3 cloves garlic, minced
1 tablespoon minced fresh ginger
3 whole cardamom pods, lightly crushed
2½ teaspoons whole cumin seeds
½ teaspoon ground tumeric
2 cups cauliflower florets
½ cup baby peas, fresh or frozen
1 small carrot, peeled and thinly sliced
¼ cup golden raisins
½ teaspoon salt
¼ teaspoon cayenne
1 medium red onion, coarsely chopped
¼ cup shelled pistachios, toasted and chopped

1. Place uncooked rice in a fine-mesh sieve and rinse under cold water until water runs clear. Set aside.

2. Heat 1 tablespoon of oil in a pot over medium-low heat. Add garlic, ginger, cardamom, cumin and turmeric; sauté 2 minutes. Add vegetables, raisins, rice and 2 cups of water. Stir in salt and cayenne; bring to a boil. Reduce heat to low, cover and gently simmer 12 minutes. Turn off heat; let rest, covered.

3. Meanwhile, heat remaining oil in a medium nonstick skillet over medium-high heat. Add onion and sauté until soft and golden, about 6 minutes.

4. Spoon rice into shallow bowls and garnish with warm onions and pistachio nuts.

Nutrition Score Per Serving (1 cup): 242 calories, 25% fat (7 g; 0.8 g saturated), 66% carbs (40 g), 9% protein (6 g), 3.6 g fiber, 44 mg calcium, 2.3 mg iron, 211 mg sodium.

For more delicious global recipes, check out “Travel the World with Your Fork” in VIVmag.

Photo credit: Pornchai Mittongtare

Tags: Asian cuisine, Cuisine, Dal makhani, Egg roast, food writer, Garlic, Ginger, Hospitality/Recreation, India, Indian cuisine, oil, Pakistani cuisine, Spices, tablespoons vegetable oil, vegetarian, Victoria Abbott Riccardi