Mixed Vegetable and Rice Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Mixed Vegetable and Rice Pilaf
45 min.
7
207kcal

Suggestions


Welcome to a culinary adventure that celebrates the vibrant flavors of mixed vegetables and aromatic spices with our delicious Mixed Vegetable and Rice Pilaf! This truly versatile dish serves as a fantastic side, a delightful antipasto, or even a nutritious snack. Not only is it bursting with color and flavor, but it also caters to a variety of dietary preferences – it’s vegetarian, vegan, gluten-free, and dairy-free, making it the perfect addition to any table.

Imagine the warm, comforting essence of basmati rice infused with the fragrant notes of cumin, coriander, and garam masala, all complemented by the crunch of fresh green beans, tender carrots, and vibrant red potatoes. The gentle heat from dried red chiles adds just a hint of spice, while the peas provide a delightful burst of sweetness. This recipe is not just a meal; it’s a wholesome experience that invites family and friends to gather and savor every bite together.

In just 45 minutes, you can create a dish that not only tastes good but also nourishes the body. With its balanced caloric profile and hearty ingredients, our Mixed Vegetable and Rice Pilaf is designed to delight your palate and celebrate the natural goodness found in plant-based foods. Whether you serve it alongside your favorite main course or enjoy it on its own, this dish is sure to impress. Let’s get cooking!

Ingredients

  • cup rice uncooked
  •  bay leaf 
  • 0.3 teaspoon pepper black freshly ground
  • 0.3 teaspoon peppercorns black
  • tablespoons canola oil 
  • 0.3 cup carrots finely chopped
  • 0.3 teaspoon coriander seeds 
  • 1.5 teaspoons cumin seeds divided
  • 0.3 teaspoon garam masala 
  • 0.5 pound green beans trimmed cut into 3/4-inch pieces ( 2 cups)
  •  cardamom pods green
  • 0.5 teaspoon ground turmeric 
  • 1.3 teaspoons kosher salt divided
  • 0.8 cup peas green frozen
  •  chiles dried red
  • cup onion red sliced
  • 0.8 pound potatoes red cut into 1-inch pieces
  • cups water 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Place 1 teaspoon cumin seeds in a small skillet over medium-high heat, and cook for 2 minutes or until toasted, stirring occasionally.
  2. Remove from pan; cool completely.
  3. Place cumin seeds in a spice or coffee grinder; process until finely ground. Set aside.
  4. Heat canola oil in a Dutch oven over medium-high heat.
  5. Add remaining 1/2 teaspoon cumin seeds, coriander seeds, and next 6 ingredients (through bay leaf) to pan. Cook 2 minutes or until cumin browns, stirring frequently.
  6. Add onion, carrot, 1 teaspoon salt, and green beans, and cook 2 minutes, stirring occasionally. Stir in rice, turmeric, and potatoes.
  7. Add 2 cups water; bring mixture to a boil. Stir in remaining 1/4 teaspoon salt, ground cumin seeds, and garam masala. Cover, reduce heat, and simmer 15 minutes or until rice is tender and liquid is absorbed.
  8. Remove from heat, and stir in peas. Cover and let mixture stand 5 minutes. Discard bay leaf.

Nutrition Facts

Calories207kcal
Protein9.14%
Fat19.8%
Carbs71.06%

Properties

Glycemic Index
43.48
Glycemic Load
14.68
Inflammation Score
-9
Nutrition Score
11.322608719701%

Flavonoids

Luteolin
0.05mg
Isorhamnetin
1.15mg
Kaempferol
0.31mg
Myricetin
0.05mg
Quercetin
5.85mg

Nutrients percent of daily need

Calories:207.36kcal
10.37%
Fat:4.64g
7.14%
Saturated Fat:0.42g
2.64%
Carbohydrates:37.46g
12.49%
Net Carbohydrates:33.43g
12.16%
Sugar:3.93g
4.36%
Cholesterol:0mg
0%
Sodium:437.79mg
19.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.82g
9.64%
Manganese:0.91mg
45.37%
Vitamin A:1409.95IU
28.2%
Vitamin K:23.54µg
22.42%
Vitamin C:16.77mg
20.33%
Fiber:4.03g
16.12%
Potassium:441.5mg
12.61%
Vitamin B6:0.24mg
12.14%
Copper:0.21mg
10.44%
Phosphorus:103.34mg
10.33%
Magnesium:39.46mg
9.87%
Vitamin B1:0.15mg
9.73%
Iron:1.75mg
9.72%
Folate:37.39µg
9.35%
Vitamin B3:1.69mg
8.43%
Selenium:4.89µg
6.99%
Vitamin E:0.96mg
6.38%
Zinc:0.9mg
6%
Vitamin B2:0.1mg
5.77%
Vitamin B5:0.54mg
5.42%
Calcium:48.02mg
4.8%
Source:My Recipes