VEGETARIAN PILAF RECIPES

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PILAF RECIPE | JAMIE OLIVER VEGETARIAN RECIPES



Pilaf recipe | Jamie Oliver vegetarian recipes image

My recipe for fragrant, veg-packed pilaf is good for you, easy to make and absolutely delicious – what’s not to love? Chickpeas add a bit of bite to the pilaf and their fibre content will keep you feeling nice and full. Meanwhile, pepitas are packed with masses of minerals, including iron, which helps you grow healthy nails and hair, and magnesium, which is good for muscle function.

Total Time 35 minutes

Yield 2

Number Of Ingredients 14

1 onion
2 cloves of garlic
1 carrot
½ a bunch of fresh flat-leaf parsley (15g)
1 x 200 tin of chickpeas
olive oil
1 organic vegetable stock concentrate
½ teaspoon turmeric
150 g basmati or jasmine rice
1 lime
60 g dried apricots
1 tablespoon pepitas
2 tablespoons natural yoghurt
1 teaspoon harissa

Steps:

    1. Peel the onion and finely slice with the garlic, then peel and halve the carrot lengthways and finely slice at an angle. Pick the parsley leaves and put aside, then finely chop the stalks. Drain the chickpeas.
    2. Heat 2 tablespoons of oil in a large, wide, non-stick pan on a medium heat. Add the chopped vegetables and parsley stalks, along with a good pinch of sea salt and black pepper, then cook gently with the lid on for 10 minutes or until softened, stirring occasionally.
    3. Pour 300ml of water into a small pot, then add the stock concentrate and bring to a simmer over a medium heat.
    4. When the vegetables have softened, add the turmeric. Then add the rice. Finely grate in the lime zest and squeeze in the juice, stirring regularly.
    5. Roughly chop and add the apricots along with the chickpeas, then pour in the hot stock. Bring to the boil, simmer for 2 minutes, then cover with a tight-fitting lid. Reduce the heat down to medium-low and cook for 15 to 18 minutes, or until the rice has absorbed all the liquid. Turn off the heat and leave the pan to one side, with the lid on.
    6. Meanwhile, put a medium non-stick frying pan over a medium heat, scatter in the pepitas and toast until lightly golden.
    7. Decant the yoghurt into a small bowl. Make the harissa into a paste with 2 teaspoons of water, then swirl through the yoghurt.
    8. Fluff up the rice with a fork, then divide between plates. Sprinkle the pepitas over the pilaf, then finely chop and scatter over the parsley. Serve with spoonfuls of the spicy yoghurt.

Nutrition Facts : Calories 610 calories, FatContent 19.5 g fat, SaturatedFatContent 5.9 g saturated fat, ProteinContent 17.1 g protein, CarbohydrateContent 97.5 g carbohydrate, SugarContent 33.1 g sugar, SodiumContent 0.8 g salt, FiberContent 2.2 g fibre

VEGETARIAN WILD RICE PILAF RECIPE - FOOD.COM



Vegetarian Wild Rice Pilaf Recipe - Food.com image

This dish has a wonderful nutty flavour and the combination of wild rice, long grain brown rice and dried fruit is a very nice companion to poultry dishes, including Thanksgiving turkey! This dish requires a couple extra pots for preparation, but it is well worth the effort. Like all rice dishes, this one must be made with well-flavored stock. If you don't have time to make your own, use a carton or can of good quality vegetable stock. If using dried parsley, I add it to the long grain rice as it cooks. If using fresh, I add it before serving. Recipe from "The Big Bean Book".

Total Time 1 hours 5 minutes

Prep Time 5 minutes

Cook Time 1 hours

Yield 6 cups, 6 serving(s)

Number Of Ingredients 10

1 cup wild rice
3 tablespoons butter
1 medium onion, finely diced
1 cup long grain brown rice, rinsed before cooking (I used Basmati)
2 cups vegetable stock
3/4 cup slivered almonds or 3/4 cup sliced almonds
2/3 cup golden raisin (sultanas)
2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley
kosher sea salt, to taste
ground black pepper, to taste

Steps:

  • Bring a pan of water to boil, add enough water to cook wild rice as directed. Add salt to pan and lower heat, cover and simmer gently for 45-60 minutes, until the rice is tender.
  • If all liquid is not absorbed by the rice, drain well.
  • While wild rice is cooking, melt 1 tablespoon butter in another pan.
  • Add the onion and cook over medium heat for about 1 minute or until onion is softened and translucent.
  • Stir in the long grain rice and cook for 1 minute more.
  • Add the vegetable stock and bring to a boil. Add the parsley. Cover and simmer gently for 30-45 minutes, until the rice is tender and the liquid has been absorbed.
  • melt the remaining 2 tablespoons butter in a small frying pan. Add the almonds and cook until they are just golden brown. Set aside.
  • Add the wild rice mixture to the long grain rice mixture (I do this in the pan so everything stays warm). Add the almonds and raisins and stir to mix well.
  • Taste and adjust the seasoning if necessary.
  • Transfer to a warmed serving dish, sprinkle with fresh parsley and serve.

Nutrition Facts : Calories 395.1, FatContent 13.9, SaturatedFatContent 4.4, CholesterolContent 15.3, SodiumContent 48.2, CarbohydrateContent 61.2, FiberContent 5.3, SugarContent 11.9, ProteinContent 10.1

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