Pilaf or Pulao, a traditional rice dish cooked with either vegetables, meat or both in one pot.

  • SuperFoods included: olive oil, onion, tomato, ginger, garlic, lemon, yogurt, cauliflower, peas
  • SuperSpices included: cardamom, cloves, cinnamon, black pepper, cumin

Protein-rich meal packed with rice, a starchy food necessary to provide your little one with energy to crawl, walk and play. Also contains the mineral selenium (found in chicken), believed to be anti-cancer and regulates hormones released by the thyroid gland, essential for weight control.

Total preparation and cooking time: 25mins Makes 5-6 servings

Suitable for freezing


  • 1½ tbsp olive oil                                                 
  • 1 onion – peeled, chopped                                           
  • 1 whole cardamom pod – black                                              
  • 1 whole clove
  • 1 small cinnamon stick
  • 1 tomato – washed, chopped
  • ¼ tsp ground black pepper
  • 1 tsp cumin seeds
  • 1 tsp minced ginger
  • 1 tsp of minced garlic
  • Squeeze of ½ a lemon – ensuring no seeds fall in
  • 2 tbsp plain unsweetened yogurt
  • 1 chicken breast fillet (skinless) – washed, cut into 1cm cubes
  • 100g (3½oz) white basmati rice – washed, drained
  • 60g (2½oz) cauliflower florets – washed, chopped (no stems)
  • 40g (1½oz) peas – frozen, washed
  • 250ml (8fl oz) of water


  • Heat the oil in a pot and add the onion, cardamom, clove, and cinnamon. Stir-fry on medium-low heat for 8-10mins until the onion crisps up and turns brown.
  • Turn to low heat and add the tomato, black pepper, cumin seeds, ginger, garlic, lemon juice and yogurt gradually a little at a time, stirring in between to avoid curdling. Stir-fry for 2-3mins.
  • Add the chicken, stir and cook (covered) on low heat for 5mins.
  • Add the rice, cauliflower and peas to the pot, pour in the water, stir and bring to the boil. Simmer (covered) on low heat for 10-15mins until the rice is tender and all the water has been absorbed. The rice should look a little moist when it’s done. Stir and set aside (covered) for 5-10mins.

IMPORTANT: Remove the cardamom pod, clove, and cinnamon stick before serving to baby.

Serve to baby warm on its own as a complete meal.

Recipe from Indian SuperMeals: Baby & Toddler Cookbook

Available to buy now from Waterstones.com and Autharium.com


The below disclaimer will need to be placed at the bottom of each page with a recipe on.

NB: As with new foods, when introducing a new spice into a baby’s diet, the four day rule should be adhered to, to ensure no allergic reactions. In the unlikely event of an allergic reaction, seek medical attention immediately.