Spinach and Carrot Pilau

Preparation Time:
Cooking Time:
Yield: 4 servings


  • 35mL sunflower oil (~31.9g)
  • 1 carrots (~145g)
  • 1 yellow onion (~175g)
  • 1 pinch fennel seed
  • ½tsp whole cumin seed (~1g)
  • 2 pods cardamom
  • 300g basmati rice
  • 150g baby spinach
  • 2g salt
  • 1 pinch ground mace
  • ½tsp paprika (~1.2g)
  • ½tsp ground turmeric (~1.2g)
  • 600mL water (~600g)
  • 5g fresh coriander (cilantro)


  1. Heat the oil in a shallow pan that you'll be able to put a lid on later.
  2. Dice the carrots and onion and fry for 4 minutes.
  3. Remove the cardamom seeds from their pods and grind along with the fennel seeds and cumin seeds.
  4. Add the newly ground spices to the pan.
  5. Add the rice (uncooked) to the pan and stir to coat the rice with oil.
  6. Fry for 1 more minute.
  7. Add the spinach, salt, paprika, mace and turmeric and stir thoroughly.
  8. Add 600mL boiling water to the pan and stir.
  9. Once at the boil, cover the pan, turn the heat down as low as possible and cook for 15 minutes.
  10. Turn off the heat and let sit for up to 10 minutes.
  11. Stir in the chopped coriander leaves.
  12. Serve warm.

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Special Diets

  • Suitable for vegetarians
  • Suitable for vegans
  • Gluten free


Per 100g Serving (353g)
Energy 455kJ 1609kJ
Energy 108kcal 384kcal
Fat 2.6g 9.2g
  of which saturates 0.35g 1.3g
Carbohydrates 18.7g 65.9g
  of which sugars 1.3g 4.5g
Fibre 1.3g 4.7g
Protein 2.3g 8.1g
Sodium 64.7mg 228mg
  as salt 0.16g 0.58g
Fruit/veg portions 0.42 1.5

Values are based on nutritional values of the ingredients, it doesn't allow for evaporation losses or changes caused by cooking. Figures are estimates only.