A change from plain boiled rice, and a colourful accompaniment to serve with spicy curries. Basmati rice gives the best texture and flavour, but you can use ordinary long grain rice instead, if you prefer.

5 ml/ 1 tsp sunflower oil
2.5 ml/ 1/2tsp ground turmeric
6 cardamom pods, lightly crushed
5 ml/ 1 tsp coriander seeds, lightly crushed
1 garlic clove, crushed
200 g/7 oz/1 cup basmati rice
400 ml/14 fl oz/1 2/3 cups vegetable stock
115 g/4 oz/ ? cup natural yogurt
15 ml/ 1 tbsp toasted sunflower seeds
15 ml/ 1 tbsp toasted sesame seeds
Salt and freshly ground black pepper
Coriander leaves, to garnish
Serves 4
Heat the oil in a non-stick frying pan and fry the spices and garlic for about 1 minute, stirring all the time.
Add the rice and stock, bring to the boil, then cover and simmer for 15 minutes, or until just tender.
Stir in the yogurt and the toasted sunflower and sesame seeds. Season with salt and pepper and serve hot, garnished with coriander leaves.

Seeds are particularly rich in minerals, so they are a good addition to all kinds of dishes. Light toasting will improve their flavour.