Packet rice be gone! You needn’t turn to supermarket microwave rices (laden with nasty vegetable oils) anymore when it comes to home cooked curry.

Authentic Indian pilau rice can be yours. And the best part? It only take 5 minutes more than plain boiled rice, and it’s worth every extra minute!

If you’re watching your nutrition, or simply watching the pennies, home cooked curries are a much better bet than heading out to an Indian restaurant for your spicy food fix. You can tailor the meat, spice levels and oil content to your liking, pack in the veggies, and you’ll be saving yourself the cost of a meal out too – a winning formula.

Doing a fancy rice to accompany it often seems like a step too much effort, especially if you’ve already cooked a curry. But not only does this require minimal effort, it looks the ticket too thanks to the turmeric, meaning it has the wow-factor when you present it on the table.

Turmeric spotlight: if you haven’t heard, this is a fantastic spice nutritionally speaking, as it contains levels of curcumin. You may have seen curcumin tablets on sale in health shops, ever wondered what they’re about? Well it holds incredibly strong anti-oxidant and anti-inflammatory properties, beneficial for countless reasons. Not only this, but curcumin can increase levels of BDNF, a hormone in the brain which has found to be depleted in those suffering from both Alzheimer’s disease and depression.

We love to see your versions of our recipes – share your photos and opinions of this pilau rice recipe with us via Twitter (@TrainEatGain) and tag Hebe in it too (@Heebs_b).

IngredientsPilau Rice Macros

Serves: 3-6
Macros*: Calories 201, Protein 4.5g, Carbs 40g, Fat 2.1g

  • 10g coconut oil
  • 1 medium onion, finely sliced
  • 6 cardamom pods
  • 4 whole cloves
  • 1 tsp cumin seeds
  • ½ tsp turmeric
  • 300g basmati rice
  • 560ml water
  • salt, to taste


  1. Begin by getting everything to hand. Wash the rice several times, until the water runs clear (don’t skip this part!). Slice your onion, put together the whole spices, and have the turmeric ready.
  2. Heat the coconut oil in a large pan. Add the spices followed by the onion. Fry until softened and golden.
  3. Stir in the ½ tsp turmeric. Tip in the washed rice and add the water. Add salt to your taste. Bring to the boil, turn down to a simmer, and clamp a tight fitting lid on.
  4. Leave to cook for 7-8 minutes. Fluff up with a fork, pop the lid back on and leave for a couple of minutes before serving.

*Note: Macros are given assuming 6 servings in total.