Lightly Spiced Vegetable Soup

Serves 4
Prep Time: 10 minutes
Cooking Time: 15 minutes

Ingredients
1 pouch of Tilda® Garden Vegetable and Quinoa Basmati rice
Olive oil
1 red onion - chopped
1 celery stalk - chopped
1 carrot - chopped
½ red chilli – finely chopped
2 tbsp of Moroccan seasoning
750ml of Vegetable Stock
I can chickpeas - drained
1 tablespoon olive oil
Natural Yoghurt
Chopped Coriander

Method
Heat 2tbsps olive oil in a large pan 2. Fry onion, celery, carrot and chilli for approximately 5 minutes 3. Add Moroccan seasoning and fry for 2 minutes 4. Pour over vegetable stock 5. Add chickpeas and Tilda® Garden Vegetable and Quinoa Basmati rice and heat for 3-5 minutes. 6. Serve with natural yoghurt and chopped coriander.  

 

The importance of eating well in winter – how hearty food can also be healthy

As the colder winter temperatures set in, we find ourselves craving comfort food and bigger meals to stay warm and many of us struggle to resist stocking up on filling food that may not always be the most nutritious option.

Eating more doesn't need to mean eating badly, and comfort food can be healthy as well as hearty.

Making smart decisions like drinking more water, increasing your vegetable intake and including more grains in your meals are excellent ways to improve your diet this winter.

For example, many people underestimate the nutritional benefits of grains and how easy it is to integrate them into your diet. Specialist grains like quinoa and wholegrain Basmati rice are hearty, robust ingredients loaded with nutritional goodness –perfect as any recipe base.

High in fibre, grains can help lower cholesterol and are a dream to cook with as they soak up flavours like sponges, and are easy to source.

In addition, both basmati and wholegrain basmati are low to medium on the glycemic index, which means they're digested more slowly and don't cause sharp spikes in blood sugar levels. Nutritionists have suggested this helps to suppress appetite and keeps you fuller for longer.

Outlined below are some simple ways to incorporate more grains into your diet and some delicious winter warmer comfort meal ideas packed with nutritional goodness.

Dinner - Add specialist grains to bulk up stews, casseroles and soups e.g. an oven baked risotto using wholegrain basmati.
Lunch – A bowl of cooked quinoa or wholegrain rice with a teaspoon of olive oil stirred through, some lemon juice, salt and pepper with a tablespoon of chopped fresh coriander and parsley stirred through.
Lunch or Dinner – A steamed or grilled chicken breast with some chopped celery and cubed feta. This dish can be served hot or cold. For alternatively options - substitute the fish for salmon, celery for cherry tomatoes, quinoa for wholegrain rice.*

Tilda®'s entire product range contains no artificial colours, flavours and preservatives, is easily digestible and gluten free making it ideal for people who are gluten intolerant or diagnosed with coeliac disease.

Tilda® Brown Basmati & Quinoa Steamed Rice and Tilda® Garden Vegetable & Quinoa Steamed Rice are available in Woolworths with an RRP of $3.39 for a 250g pack and available in Coles and selected independent retailers with an RRP of $3.29 for 250g pack.

Tilda® Brown Basmati & Quinoa Steamed Rice has been awarded The Grocer's Top Launch of the Year 2014 accolade in the UK Rice, Noodles and Pasta category.

For further information about Tilda® rice visit http://au.tilda.com/

Tilda® is one of the worlds' leading Basmati brands and Tilda® Pure Basmati is the UK's number one Basmati brand by volume and value, bigger than all other brands combined. With over 40 years of experience in buying, importing and selling high quality Pure Basmati Rice, it's a name that you can trust.

Tilda® has a wide range of products ranging from Pure Basmati Dry Rice through to Tilda® Steamed Basmati, available in a wide variety of flavours.
Basmati remains at the heart of Tilda® brand and the company is committed to preserving the authenticity of the grain. It refuses to blend with inferior grains, carefully removes broken grains, DNA tests every batch for purity, consistently ages the rice for at least 9 months and works hand-in-hand with the farming community to ensure the quality of the final product. All this because Tilda® believe it's only pure basmati that can give you the tantalizing flavour and magical aroma that makes it the most delicious rice on Earth.

Tilda® brand is proud of its reputation for uncompromising quality and commitment to sustaining the legendary status of Basmati.

Tilda® Steamed Basmati range offers a delicious and wholesome meal or accompaniment in 2 minutes. All variants are gluten free and contain no artificial flavourings, colours or preservatives.

Tilda® Steamed Basmati 250g range is available in the following varieties:
Brown Basmati
Pure Basmati
Coconut Basmati
Coconut, Chilli and Lemongrass
Brown Basmati & Quinoa
Garden Vegetable & Quinoa
White & Brown
Wholegrain Pilau

Tilda® Dry Basmati is available in the following varieties:
Tilda® Wholegrain Dry Rice 1Kg
Tilda® Pure Basmati Dry Rice range - available in 1Kg and 500g varieties.