Brown Rice Pilaf

Vegetarian
Gluten Free
Dairy Free
Health score
14%
Brown Rice Pilaf
45 min.
8
116kcal

Suggestions


If you’re searching for a nutritious and flavorful side dish that perfectly complements a variety of meals, look no further than this delightful Brown Rice Pilaf. This vegetarian, gluten-free, and dairy-free dish not only caters to various dietary needs but also bursts with vibrant flavors and textures, making it a fantastic addition to any table. With a base of wholesome brown rice, accompanied by the natural sweetness of shredded carrots, the crisp crunch of finely chopped celery, and a hint of savory garlic, this pilaf is a treat for the taste buds.

Ready in just 45 minutes, it’s an easy recipe that’s perfect for both weeknight dinners and festive gatherings. Each serving is low in calories, yet rich in fiber, thanks to brown rice, which is known to aid in blood sugar control. The addition of slivered, toasted almonds not only adds an appealing crunch but also enhances the dish’s nuttiness, while green onions provide a fresh finish.

Whether you enjoy it as a satisfying side dish, a savory starter, or even as a wholesome snack, this Brown Rice Pilaf is versatile enough to fit any meal. Impress your family and friends with this easy-to-make side that’s not just good for you, but good to eat too! Get ready to elevate your dining experience with this delectable and nourishing recipe!

Ingredients

  • cup brown rice uncooked
  • 0.5 cup carrots shredded
  • 0.5 cup celery finely chopped
  • cups less-sodium chicken broth fat-free
  •  garlic clove minced
  • 0.3 cup green onions thinly sliced
  • 0.3 teaspoon ground pepper red
  • 0.5 teaspoon salt 
  • tablespoons slivered almonds toasted

Equipment

  • sauce pan

Directions

  1. Bring broth to a boil in a heavy saucepan; stir in rice and next 5 ingredients.
  2. Cover, reduce heat, and simmer 50 to 55 minutes or until rice is tender and liquid is absorbed. Stir in green onions and almonds.
  3. Tip: Brown rice has twice the fiber of white rice. Increasing the fiber in your diet may help control blood sugar.

Nutrition Facts

Calories116kcal
Protein10.51%
Fat20.32%
Carbs69.17%

Properties

Glycemic Index
30.2
Glycemic Load
10.56
Inflammation Score
-8
Nutrition Score
8.1469565111658%

Flavonoids

Cyanidin
0.09mg
Catechin
0.05mg
Epigallocatechin
0.1mg
Epicatechin
0.02mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Apigenin
0.18mg
Luteolin
0.08mg
Isorhamnetin
0.1mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
0.4mg

Nutrients percent of daily need

Calories:115.88kcal
5.79%
Fat:2.65g
4.08%
Saturated Fat:0.28g
1.74%
Carbohydrates:20.32g
6.77%
Net Carbohydrates:18.62g
6.77%
Sugar:0.8g
0.88%
Cholesterol:0mg
0%
Sodium:389.59mg
16.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.09g
6.18%
Manganese:1.01mg
50.59%
Vitamin A:1422.06IU
28.44%
Magnesium:47.13mg
11.78%
Phosphorus:93.21mg
9.32%
Vitamin K:9.43µg
8.98%
Vitamin B3:1.6mg
7.99%
Vitamin B1:0.12mg
7.94%
Vitamin B6:0.16mg
7.89%
Vitamin E:1.07mg
7.11%
Fiber:1.71g
6.83%
Copper:0.13mg
6.25%
Vitamin B5:0.48mg
4.82%
Potassium:161.59mg
4.62%
Vitamin B2:0.08mg
4.51%
Zinc:0.65mg
4.36%
Iron:0.74mg
4.12%
Folate:12.84µg
3.21%
Calcium:28.47mg
2.85%
Selenium:1.51µg
2.16%
Vitamin B12:0.11µg
1.89%
Vitamin C:1.42mg
1.72%
Source:My Recipes