Diabetic Cooking

Basmati rice pilaf

Preparation time: about 1 hour.


  • 2 teaspoons olive oil
  • 2 cloves garlic, peeled and minced
  • 1 large onion, peeled and finely chopped (1 cup)
  • 1 teaspoon curry powder
  • 4 cups water
  • 2 cups basmati brown rice
  • 1 cup frozen green peas, thawed
  • 1 cup diced red pepper


Heat oil in a large saucepan or Dutch oven. Add the garlic and onion, sautéing until tender. Stir in the curry powder, stirring to combine with the vegetables. Add water and bring ingredients to a boil. Stir in the rice, reduce heat to low, cover the pan, and simmer rice for 40 to 45 minutes until the water is almost completely absorbed. Add the peas and red pepper, and continue cooking the rice 5 minutes longer.

Yield: 8 cups.

Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 219 calories, Carbohydrates: 45 g, Protein: 5 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 17 g, Fiber: 2 g

Exchanges per serving: 3 starch. Carbohydrate choices: 3.

This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.