Goji Pilaf

A pilaf is a rice dish cooked in stock. The name is derived from the Sanskrit pulaka, meaning ‘shrivelled grain’, and the practice may have started as a way of adding flavour to old rice. Try replacing the goji berries with barberries, which are also a traditional ingredient in pilaf. Barberries look like goji berries but are smaller and give a slightly sharp, tart flavour.

Preparation and cooking time: 35 minutes | Calories per portion: 377

Serves 4

1 tbsp olive oil

250g/9oz/1⅓ cups long-grain rice

750ml/26fl oz/3 cups vegetable stock

100g/3½oz dried goji berries

200g/7oz dried mulberries

5 cardamom pods, lightly crushed

1 tsp turmeric

1 cinnamon stick

1 orange, unpeeled, cut into small thin segments

100g/3½oz/¾ cup almonds, chopped and toasted

sea salt and freshly ground black pepper

Heat the oil in a large sauté pan and stir-fry the rice for 1 minute. Add the stock, berries and spices. Bring to the boil, then turn the heat down to low, cover and simmer very gently for 25 minutes, or until all the liquid is absorbed. Season to taste, then stir in the orange segments. Heat through, sprinkle with almonds and serve hot or cold.

NUTRITION PROFILE (per portion)

13% protein, 36% fat, 47% carbohydrate, 4% fibre

VITAMINS AND MINERALS (percentage of RDA)

Vitamin E 44%, C 22%, B1 26%, B2 15%, B3 21%, B5 16%, B6 22%, folate 18%, biotin 26%, potassium 21%, calcium 14%, magnesium 35%, iron 37%, zinc 17%, copper 38%, selenium 21%

HEALTH BENEFITS

Benefits circulation and immune function | aids recovery after cancer treatment | may help prevent neurodegenerative problems and hormone-related cancers