This vegetable pilaf is so delicious and easy to make, you’ll want to eat it everyday.
Ingredients and Method
This vegetable pilaf is so delicious and easy to make, you’ll want to eat it everyday.
Rice is a great standby to keep in the fridge or freezer. It goes with almost anything as a side dish and can easily be transformed into a quick stir-fry or salad. Rice can keep for up to 3 days in the fridge and up to 2 months in the freezer. Heat only the amount of rice needed because rice should not be re-heated more than once after defrosting. Basmati rice has a lower GI than any other rice variety and works perfectly in this pilaf.
Serves 4
Nutritional content per serving:
1175kJ | 39g carbohydrate | 8g protein | 9g fat | 16g fibre
Ingredients:
30 ml olive oil
1 onion, finely chopped
1 garlic clove, crushed
salt and ground black pepper
500 ml basmati rice
500 ml water
4 medium baby marrows, quartered lengthwise and chopped
handful salad onions, chopped
250 ml frozen peas
zest and juice of 1/2 lemon
2 handfuls mixed herbs like mint, parsley and chives
A few almonds, toasted
Instructions:
1. Heat the oil in a large pan over high heat. Saute’ the onion and garlic until soft. Season to taste. Stir the rice through, add the water and a pinch of salt and bring to a boil. Turn the heat to lowest setting, cover with a lid and leave to steam for 15 minutes.
2. Add the baby marrow, salad onions and peas to the rice and allow to steam for 5 more minutes, until the vegetables are tender.
3. Add the lemon zest-and-juice and season to taste.
4. Mix the herbs through, scatter with flaked almonds
Make a quick lunch salad:
Mix 1 can of tuna in water (drained) through 1 cup of the pilaf, and serve with a spoonful of Bulgarian yoghurt and freshly diced avo.
