Broad bean & chicken pilaf

Gluten Free
Health score
15%
Broad bean & chicken pilaf
75 min.
4
528kcal

Suggestions


Looking for a delicious and satisfying dish that’s both flavorful and gluten-free? This Broad Bean & Chicken Pilaf is the perfect meal for any occasion. Packed with aromatic spices like cumin, cinnamon, and turmeric, this dish brings together tender chicken, fluffy basmati rice, and the sweet freshness of broad beans, all simmered to perfection in a rich chicken stock.

Not only is this recipe easy to make, but it’s also packed with nutrients. The combination of chicken and broad beans provides a good source of protein, while the healthy fats from butter and oil enhance the flavor and texture of the dish. Whether you're serving it as a main course for lunch or as a side dish to accompany your dinner, this pilaf will surely impress your family and friends.

With just a few simple steps, you’ll be able to prepare a dish that’s full of vibrant flavors, making it a great choice for busy weekdays or special occasions. The addition of fresh dill just before serving adds a burst of freshness that completes the meal beautifully. Plus, this pilaf is easy to customize, so feel free to adjust the seasoning to your taste or add a little extra spice if you love bold flavors.

Ingredients

  • 200 rice 
  • oz butter 
  • tbsp vegetable oil 
  •  onion chopped
  •  garlic clove finely chopped
  • 1.5 tsp cumin seeds 
  •  cinnamon sticks 
  • tsp turmeric 
  • 350 chicken breast boneless skinless cut into bite-sized pieces
  • 425 ml chicken stock see 
  • 200 avarakkai / broad beans shelled ( 800g 1lb 12oz before podding)
  • tbsp optional: dill fresh chopped

Equipment

  • frying pan

Directions

  1. Rinse the rice thoroughly, then leave to drain until needed. Melt half of the butter with the oil in a large pan or paella pan and fry the onion gently, stirring occasionally, for about 7 minutes until translucent, without browning.
  2. Now add the garlic and spices and stir fry for about 30 seconds, then add the chicken. Stir fry lightly for a few minutes on a high heat until the chicken loses its glassy look and is tinged brown (if youre using chicken thighs, stir fry for 5 minutes more). Tip the drained rice into the pan, and stir fry for a final 30 seconds, until the rice is coated with the juices in the pan.
  3. Pour in the stock and stir in the beans. Season generously with salt and pepper and bring to the boil, then put the lid on tightly and turn the heat down as low as it will go (use a diffuser mat if you have one). Leave to simmer for 10-12 minutes, without stirring, until the stock is absorbed and the rice and chicken are tender. Check now and then towards the end of cooking, to make sure the rice hasnt boiled dry. Stir in the dill and the remaining butter just before serving.

Nutrition Facts

Calories528kcal
Protein22.47%
Fat33.12%
Carbs44.41%

Properties

Glycemic Index
64.05
Glycemic Load
28.94
Inflammation Score
-10
Nutrition Score
19.849130373934%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.46mg
Kaempferol
0.21mg
Myricetin
0.03mg
Quercetin
5.72mg

Nutrients percent of daily need

Calories:528.12kcal
26.41%
Fat:19.26g
29.64%
Saturated Fat:8.81g
55.09%
Carbohydrates:58.1g
19.37%
Net Carbohydrates:53.59g
19.49%
Sugar:3.92g
4.35%
Cholesterol:89.71mg
29.9%
Sodium:354.87mg
15.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.4g
58.8%
Vitamin B3:12.11mg
60.56%
Selenium:39.81µg
56.87%
Manganese:1.05mg
52.64%
Vitamin B6:0.91mg
45.31%
Phosphorus:352.62mg
35.26%
Potassium:711.2mg
20.32%
Vitamin B5:1.89mg
18.95%
Fiber:4.52g
18.07%
Folate:71.23µg
17.81%
Copper:0.35mg
17.5%
Magnesium:69.05mg
17.26%
Vitamin B2:0.27mg
15.7%
Iron:2.62mg
14.57%
Vitamin B1:0.2mg
13.31%
Zinc:1.86mg
12.43%
Vitamin K:9.66µg
9.2%
Vitamin A:419.91IU
8.4%
Calcium:69.57mg
6.96%
Vitamin E:0.94mg
6.27%
Vitamin C:4.32mg
5.24%
Vitamin B12:0.2µg
3.32%