Basmati Rice Pilaf with Prosciutto, Garbanzo Beans and Orzo

Dairy Free
Health score
7%
Basmati Rice Pilaf with Prosciutto, Garbanzo Beans and Orzo
45 min.
6
380kcal

Suggestions

Ingredients

  • tablespoons torn basil leaves fresh
  • cup rice 
  •  bay leaf 
  • 0.3 cup diced and bell peppers green red seeded
  • cup garbanzo beans drained and rinsed canned
  • 0.3 cup diced carrot 
  • 0.5  juice of lemon 
  • servings kosher salt and freshly cracked pepper black
  • cups chicken broth low-sodium
  • tablespoons torn mint leaves fresh
  • tablespoons olive oil extra-virgin
  • small onion cut into 1/4-inch dice
  • cup orzo pasta 
  • ounces pancetta sliced roughly chopped
  • 0.3 cup scallions sliced

Equipment

  • pot

Directions

  1. Bring the oil to medium-high heat in a medium, heavy-bottomed pot with a tightly fitting lid.
  2. Add the prosciutto and crisp until it is lightly golden and the fat renders, about 1 minute.
  3. Add the carrots, peppers and onions and cook until softened, about 3 minutes. Stir in the orzo and rice. Toast until the grains are all evenly coated with oil, about 3 minutes.
  4. Pour the broth and lemon juice into the same pot. Bring to a boil.
  5. Add the garbanzos and bay leaf and stir to combine. Cover, reduce the heat to medium-low and simmer until the orzo and rice are tender.
  6. Remove from the heat once the liquid is fully absorbed, 12 to 15 minutes.
  7. Let the pilaf stand, covered, for 5 full minutes. Fluff with two forks, remove the bay leaf and season with salt and pepper. Stir in the scallions and serve garnished with the basil and mint leaves.

Nutrition Facts

Calories380kcal
Protein12.59%
Fat33.34%
Carbs54.07%

Properties

Glycemic Index
54.89
Glycemic Load
23.84
Inflammation Score
-7
Nutrition Score
12.136087044426%

Flavonoids

Eriodictyol
0.64mg
Hesperetin
0.53mg
Naringenin
0.03mg
Apigenin
0.1mg
Luteolin
0.52mg
Isorhamnetin
0.58mg
Kaempferol
0.15mg
Myricetin
0.01mg
Quercetin
2.97mg

Nutrients percent of daily need

Calories:379.64kcal
18.98%
Fat:14.06g
21.63%
Saturated Fat:3.57g
22.29%
Carbohydrates:51.31g
17.1%
Net Carbohydrates:48.19g
17.52%
Sugar:1.92g
2.13%
Cholesterol:12.47mg
4.16%
Sodium:439mg
19.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.95g
23.9%
Manganese:0.86mg
42.84%
Selenium:24.9µg
35.56%
Vitamin A:1073.97IU
21.48%
Phosphorus:177.03mg
17.7%
Vitamin B3:3.49mg
17.43%
Vitamin B6:0.32mg
15.99%
Vitamin K:15.47µg
14.73%
Copper:0.27mg
13.66%
Fiber:3.12g
12.48%
Vitamin C:8.61mg
10.43%
Potassium:340.13mg
9.72%
Magnesium:36.98mg
9.25%
Zinc:1.3mg
8.68%
Iron:1.5mg
8.33%
Vitamin B1:0.12mg
8.13%
Vitamin B5:0.66mg
6.56%
Vitamin E:0.91mg
6.05%
Vitamin B2:0.1mg
5.98%
Folate:23.2µg
5.8%
Calcium:42.86mg
4.29%
Vitamin B12:0.21µg
3.54%