Squash-rice Pilaf

Vegetarian
Gluten Free
Dairy Free
Low Fod Map
Health score
22%
Squash-rice Pilaf
45 min.
5
266kcal

Suggestions


If you're looking for a delightful dish that is both healthy and bursting with flavor, our Squash-Rice Pilaf is the perfect choice! This vegetarian, gluten-free, and dairy-free recipe is not only low in FODMAPs, making it gentle on the digestive system, but it also showcases the natural sweetness of golden spiced squash alongside the aromatic basmati rice.

The cooking process is quite straightforward and allows each ingredient to shine. The nutty aroma of toasted pine nuts combined with the fresh brightness of cilantro elevates this simple dish to something truly special. Whether served as a side, an antipasti, or even a snack, this pilaf can complement a wide range of meals or stand out on its own.

What's more, with just 266 calories per serving, you can indulge guilt-free while savoring each bite. The careful balance of proteins, fats, and carbohydrates ensures that this dish is not only delicious but also nourishing. Ready in just 45 minutes, the Squash-Rice Pilaf is perfect for busy weeknights or leisurely weekend gatherings. Gather your ingredients and prepare to impress your family and friends with this wholesome and satisfying dish!

Ingredients

  • cup rice white
  • servings cilantro leaves fresh chopped
  • teaspoons olive oil 
  • 0.3 cup pinenuts 
  • servings pinenuts 
  • servings golden spiced squash 
  • cups vegetable broth 

Equipment

  • bowl
  • frying pan

Directions

  1. Rinse and drain rice. In a 12-inch frying pan over high heat, stir rice until dry, 2 to 4 minutes.
  2. Add olive oil and stir until rice grains are opaque, 2 to 3 minutes.
  3. Pour into a bowl.
  4. Pour 1/4 cup pine nuts into frying pan; stir over medium-high heat until lightly toasted, 2 to 3 minutes.
  5. Pour into another container. In pan, prepare golden spiced squash, mashing mixture in step Stir in rice and broth. Bring to a boil over high heat, cover, reduce heat, and simmer, stirring occasionally, until rice is tender to bite, 20 to 25 minutes. Spoon into a serving bowl.
  6. Sprinkle with pine nuts and, if desired, chopped fresh cilantro.

Nutrition Facts

Calories266kcal
Protein8.02%
Fat44.7%
Carbs47.28%

Properties

Glycemic Index
18.64
Glycemic Load
17.81
Inflammation Score
-3
Nutrition Score
10.38347829684%

Flavonoids

Quercetin
0.05mg

Nutrients percent of daily need

Calories:266.03kcal
13.3%
Fat:13.46g
20.7%
Saturated Fat:1.11g
6.93%
Carbohydrates:32.02g
10.67%
Net Carbohydrates:30.9g
11.24%
Sugar:0.8g
0.89%
Cholesterol:0mg
0%
Sodium:373.67mg
16.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.44g
10.87%
Manganese:1.89mg
94.47%
Copper:0.32mg
16.03%
Phosphorus:149.23mg
14.92%
Magnesium:52.57mg
13.14%
Vitamin E:1.85mg
12.34%
Selenium:7.71µg
11.01%
Zinc:1.5mg
10.03%
Vitamin K:10.35µg
9.86%
Vitamin B3:1.85mg
9.24%
Iron:1.37mg
7.6%
Vitamin B1:0.09mg
6.29%
Vitamin B5:0.54mg
5.41%
Potassium:173.84mg
4.97%
Vitamin B6:0.09mg
4.54%
Fiber:1.12g
4.49%
Vitamin B2:0.08mg
4.45%
Vitamin B12:0.18µg
3.03%
Folate:9.9µg
2.47%
Vitamin A:117.91IU
2.36%
Calcium:17.24mg
1.72%
Source:My Recipes