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Even though the air is still cool, I have now entered the mood of summer and colours and I can’t go back to grey, neither with my clothes nor with my food! Basmati rice with curry, tuna and peppers fully expresses this feeling.

And it is nature that helps us to be colourful, because going shopping at the greengrocer’s is a real feast for the eyes with all the vegetables in season. Peppers always make me very happy, not to mention the first cherry tomatoes from the south of Italy.

So I decided to add another splash of colour to the vegetable palette: curry, a spice that everyone in the family loves and that I buy from some Indian friends when they return from their country.

The carbohydrates in the dish come almost exclusively from basmati rice (remember that the cooked peppers are also counted in the preparation as they have 24.3g carbohydrates per 100g of product once cooked), a long-grain rice with an intense aroma and a slightly lower glycaemic index than the types of rice more suitable for risottos… not surprisingly, it does not release the starch that is essential to give creaminess to Italian risotto.

Have fun preparing this one-course meal, a kind of rice salad, a perfect summer recipe that will brighten up your table, your palate and certainly your well-being too. If you like curry, also try the Cous cous with prawn and courgette curry.

Riso basmati al curry con tonno e peperoni

Riso basmati al curry con tonno e peperoni

Basmati rice with curry, tuna and peppers

12.92g carbohydrates per 100g


Ingredients 

  • 300g tuna in oil
  • 300g vegetable stock
  • 220g yellow pepper
  • 220g green pepper
  • 200g Basmati rice
  • 200g peeled tomatoes
  • 15g spring onion
  • 1 teaspoon curry powder*
  • extra virgin olive oil
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cut the peeled tomatoes, remove the seeds and cut the rest into cubes, which you place in a bowl with the chopped tuna, sliced spring onion, a pinch of salt and 20g of oil. Wash the peppers, cut them, remove the seeds and white filaments and dice them, setting them aside.
  2. In a saucepan, heat 20g oil, toast the rice for a few minutes, add the curry, stir well, then add the hot stock, put the lid on and leave to cook for 5 minutes. Add the peppers without stirring, put the lid back on and cook (another 5 minutes or so until the liquid has been completely absorbed).
  3. Divide the rice into 4 single-serving bowls, let it cool and top with the tomato and tuna mixture.

 

Version with gluten of Basmati rice with curry, tuna and peppers

The recipe contains only naturally gluten-free ingredients, so no adaptation is necessary for its version with gluten.