Yogurt-Rice Pilaf

Vegetarian
Gluten Free
Health score
1%
Yogurt-Rice Pilaf
80 min.
6
160kcal

Suggestions


Discover the delightful fusion of flavors in our Yogurt-Rice Pilaf, a vegetarian and gluten-free dish that is perfect for any occasion. This recipe is not only easy to prepare but also offers a unique twist on traditional rice dishes, making it an ideal side dish, antipasti, or even a light snack. With a preparation time of just 80 minutes, you can impress your family and friends with a meal that is both nutritious and satisfying.

The star of this dish is the combination of fluffy basmati rice and creamy Yoplait® Fat Free plain yogurt, which creates a rich and tangy flavor profile. Enhanced by the aromatic spices of mustard seeds and fresh chiles, this pilaf is sure to awaken your taste buds. The addition of fresh curry leaves or cilantro adds a burst of freshness, making each bite a delightful experience.

At only 160 calories per serving, this Yogurt-Rice Pilaf is a guilt-free indulgence that fits perfectly into a balanced diet. Whether you're serving it as a starter at a dinner party or enjoying it as a comforting snack, this dish is versatile enough to complement any meal. So, roll up your sleeves and get ready to create a culinary masterpiece that will leave everyone asking for seconds!

Ingredients

  • cup rice long-grain uncooked
  • 1.5 cups water cold
  • tablespoon vegetable oil 
  • teaspoon mustard seeds black yellow
  • cup yogurt plain fat free yoplait® (from 2-lb container)
  • 0.5 teaspoon salt 
  •  ground pepper fresh cut in half lengthwise
  • 10  cilantro leaves fresh chopped

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Place rice in 1 1/2-quart saucepan; add enough cold water to cover rice. Rub rice gently between fingers; drain. Repeat 4 or 5 times until water is clear; drain. Cover rice with cold water; soak 30 minutes.
  2. Drain; return to saucepan.
  3. Heat rice and 1 1/2 cups cold water to boiling, stirring once. Reduce heat to medium-high; cook uncovered 5 to 6 minutes, stirring occasionally, until almost all water has evaporated.
  4. Reduce heat to low; cover; cook 5 minutes.
  5. Remove from heat; let rice stand covered 10 to 15 minutes.
  6. Meanwhile, in 6-inch skillet, heat oil and mustard seed over medium-high heat. Once seed begins to pop, cover skillet and wait until popping stops; remove from heat.
  7. In medium bowl, mix remaining ingredients. Stir in oil mixture.
  8. Add cooked rice; toss well.

Nutrition Facts

Calories160kcal
Protein12.16%
Fat16.02%
Carbs71.82%

Properties

Glycemic Index
20.86
Glycemic Load
14.88
Inflammation Score
-3
Nutrition Score
5.6760869181674%

Flavonoids

Quercetin
1.76mg

Nutrients percent of daily need

Calories:159.81kcal
7.99%
Fat:2.8g
4.31%
Saturated Fat:0.47g
2.94%
Carbohydrates:28.24g
9.41%
Net Carbohydrates:27.59g
10.03%
Sugar:3.27g
3.63%
Cholesterol:0.82mg
0.27%
Sodium:231.43mg
10.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.78g
9.56%
Manganese:0.37mg
18.56%
Vitamin K:14.91µg
14.2%
Phosphorus:106.28mg
10.63%
Selenium:7.23µg
10.32%
Calcium:95.84mg
9.58%
Vitamin A:366.65IU
7.33%
Vitamin B2:0.12mg
7.08%
Vitamin B5:0.6mg
5.97%
Zinc:0.79mg
5.29%
Magnesium:19.29mg
4.82%
Potassium:167.39mg
4.78%
Copper:0.1mg
4.78%
Vitamin B6:0.09mg
4.37%
Vitamin B12:0.25µg
4.15%
Vitamin B1:0.05mg
3.24%
Vitamin B3:0.63mg
3.17%
Vitamin E:0.43mg
2.85%
Folate:10.6µg
2.65%
Fiber:0.65g
2.58%
Iron:0.42mg
2.31%
Vitamin C:1.56mg
1.89%