VEGETABLE PILAF RECIPES

Name: Spiced vegetable pilaf
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Cuisine: Middle Eastern
Ingredients: 6 carrots , cut lengthways into 6-8 wedges; 3 red onions , cut into wedges; 2 tbsp olive oil; 2 tsp cumin seeds; 4 cardamom pods; 1 cinnamon stick; 200g brown basmati rice , rinsed; 400ml vegetable stock; 400g can brown lentils , rinsed and drained; 200g baby spinach; handful toasted flaked almonds , or a few whole almonds (optional)

SPICED VEGETABLE PILAF RECIPE | BBC GOOD FOOD

Spiced vegetable pilaf recipe | BBC Good Food image

Get four of your five-a-day in one colourful bowl. Vary the veg according to what's in season

Provided by Good Food team

Categories Dinner, Main course

Total Time 50 minutes

Prep Time 10 minutes

Cook Time 40 minutes

Yield 4

Number Of Ingredients 11

Ingredients

6 carrots , cut lengthways into 6-8 wedges
3 red onions , cut into wedges
2 tbsp olive oil
2 tsp cumin seeds
4 cardamom pods
1 cinnamon stick
200g brown basmati rice , rinsed
400ml vegetable stock
400g can brown lentils , rinsed and drained
200g baby spinach
handful toasted flaked almonds , or a few whole almonds (optional)

Steps:

Heat oven to 200C/180C fan/gas 6. In boiling water, cook carrots for 4 mins, tipping in onions for the last min of cooking. Drain and mix in a roasting tin with 4 tsp oil, the cumin and seasoning. Roast for 30 mins, while you cook the rice.
Heat remaining 2 tsp oil in a large pan. Add cardamom and cinnamon for 30 secs, then add rice and toast for 1 min. Pour over stock and 100ml water, then simmer, covered, for 25-30 mins, until rice is tender and the water absorbed. Remove cinnamon and cardamom.
Tip in lentils and fork through before topping with spinach. Put lid back on and cook over a low heat, stirring once, until spinach has wilted and lentils heated through. Fork through again before tipping the cumin roasted veg onto the top and sprinkling with almonds, if using.

Nutrition Facts : Calories 375 calories, FatContent 9 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 66 grams carbohydrates, SugarContent 18 grams sugar, FiberContent 11 grams fiber, ProteinContent 12 grams protein, SodiumContent 0.6 milligram of sodium

VEGETABLE RICE PILAF RECIPE - HEALTHY.FOOD.COM

Vegetable Rice Pilaf Recipe - Healthy.Food.com image

Make and share this Vegetable Rice Pilaf recipe from Food.com.

Total Time 35 minutes

Prep Time 10 minutes

Cook Time 25 minutes

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

2 teaspoons vegetable oil
1 onion, chopped
4 carrots, thinly sliced
1/2 teaspoon dried thyme
1/4 teaspoon salt
1 cup long-grain rice
1 1/2 cups chicken broth
3/4 cup green beans, cut into 1/2-inch pieces (You may use frozen green beans, they are cut just the right size.)

Steps:

In a saucepan, heat the oil over medium heat.
Cook the onion, carrots, thyme, and salt, stirring occasionally, until the onion is softened, about 5 minutes.
Add the rice, stirring to coat; pour in the broth and bring to a boil.
Reduce the heat, cover and simmer for 20 minutes.
Add the green beans and cook, covered, until the rice is tender and the beans are tender-crisp, 5 to 7 minutes.
Fluff with a fork.

Nutrition Facts : Calories 246.5, FatContent 3.3, SaturatedFatContent 0.6, CholesterolContent 0, SodiumContent 478.1, CarbohydrateContent 47.5, FiberContent 3.5, SugarContent 4.5, ProteinContent 6.3

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