Pumpkin Pilaf

Vegetarian
Gluten Free
Dairy Free
Health score
24%
Pumpkin Pilaf
45 min.
8
272kcal

Suggestions


Welcome to a delightful culinary adventure with our Pumpkin Pilaf, a vibrant and wholesome dish that perfectly embodies the flavors of the season! This vegetarian, gluten-free, and dairy-free recipe is not only a feast for the eyes but also a nourishing option for your table. With its warm spices and the natural sweetness of pumpkin, this pilaf is sure to impress your family and friends.

Imagine the aroma of sautéed onions and garlic mingling with fragrant spices like cinnamon, coriander, and cumin, creating a comforting base for the fluffy long-grain rice. The addition of tender pumpkin cubes and sweet currants brings a delightful contrast of textures and flavors, while the crunch of pistachios adds a satisfying finish. Topped with fresh cilantro and a hint of preserved lemon, this dish is a celebration of taste that will leave everyone asking for seconds.

Perfect as a side dish, antipasti, or even a light snack, our Pumpkin Pilaf is versatile enough to complement any meal. Whether you're hosting a festive gathering or simply looking to elevate your weeknight dinner, this recipe is a must-try. Ready in just 45 minutes, it’s an easy yet impressive dish that showcases the beauty of seasonal ingredients. Dive into this deliciously healthy option and let the flavors transport you to a cozy autumn kitchen!

Ingredients

  • tablespoons currants dried
  • cups fat-skimmed chicken broth 
  • tablespoons cilantro leaves fresh chopped
  •  garlic cloves minced peeled
  • 0.3 teaspoon ground cinnamon 
  • tablespoon juice of lemon 
  • tablespoons olive oil 
  • cup onion finely chopped
  • 0.1 teaspoon paprika and pepper 
  • 0.3 cup pistachios chopped
  • tablespoon simple preserved lemons minced
  • 3.5 cups pumpkin diced such as sugar pie or baby bear (see notes) ()
  • cups rice long-grain white

Equipment

  • frying pan

Directions

  1. Heat oil in a 10- to 12-inch frying pan (with sides at least 2 in. high) over medium-high heat. When hot, add onion and garlic; stir until limp, about 5 minutes.
  2. Add rice, cinnamon, coriander, cumin, turmeric, salt, paprika, and pepper; stir to coat.
  3. Add broth, lemon juice, pumpkin, currants, and preserved lemon. Bring to a simmer.
  4. Reduce heat to low, cover, and cook until liquid is absorbed and rice is tender to bite, 20 to 25 minutes. Fluff with a fork and stir in pistachios and cilantro.

Nutrition Facts

Calories272kcal
Protein8.45%
Fat20.92%
Carbs70.63%

Properties

Glycemic Index
37.15
Glycemic Load
26.11
Inflammation Score
-10
Nutrition Score
12.164347845575%

Flavonoids

Cyanidin
0.38mg
Catechin
0.18mg
Epigallocatechin
0.11mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.84mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
4.21mg

Nutrients percent of daily need

Calories:271.82kcal
13.59%
Fat:6.39g
9.82%
Saturated Fat:0.89g
5.59%
Carbohydrates:48.5g
16.17%
Net Carbohydrates:46.41g
16.88%
Sugar:6.44g
7.16%
Cholesterol:0mg
0%
Sodium:354.54mg
15.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.8g
11.6%
Vitamin A:4353.22IU
87.06%
Manganese:0.71mg
35.4%
Copper:0.28mg
13.87%
Selenium:9.63µg
13.76%
Vitamin B6:0.26mg
12.85%
Phosphorus:123.01mg
12.3%
Potassium:383.41mg
10.95%
Vitamin C:7.6mg
9.21%
Vitamin B1:0.13mg
8.58%
Vitamin B3:1.71mg
8.55%
Fiber:2.12g
8.46%
Vitamin E:1.23mg
8.18%
Vitamin B5:0.78mg
7.84%
Magnesium:29.32mg
7.33%
Iron:1.29mg
7.18%
Vitamin B2:0.12mg
7.03%
Zinc:0.86mg
5.76%
Folate:20.11µg
5.03%
Calcium:44.1mg
4.41%
Vitamin K:3.35µg
3.19%
Vitamin B12:0.17µg
2.84%
Source:My Recipes