Heart-Healthy Vegetable Pilau
Discover the wholesome goodness of this *Heart-Healthy Vegetable Pilau*, a flavorful and nutritious twist on a classic rice dish. Made with nutty brown basmati rice, an array of colorful vegetables like carrots, green beans, and bell peppers, and aromatic spices including turmeric, cumin, and coriander, this recipe is a true celebration of plant-based nutrition. Enhanced with fresh cilantro and a splash of zesty lemon juice, every bite is vibrant and refreshing. Simmered in low-sodium vegetable broth, this dish is perfect for those seeking heart-conscious meals without sacrificing flavor. Ready in just 45 minutes, it’s a versatile option that works beautifully as a wholesome main or a delightful side. Whether for weeknight dinners or special gatherings, this light yet satisfying pilau will be your go-to choice for a healthy and flavorful feast.
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Recipe Information
Ingredients
- 1 cup Brown basmati rice
- 1 tablespoon Olive oil
- 1 medium Yellow onion, finely chopped
- 3 pieces Garlic cloves, minced
- 1 teaspoon Fresh ginger, grated
- 1 large Carrot, diced
- 1 cup Green beans, trimmed and chopped
- 1 medium Red bell pepper, diced
- 0.5 cup Frozen green peas
- 2 cups Low-sodium vegetable broth
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 piece Cinnamon stick
- 1 piece Bay leaf
- 0.25 teaspoon Salt (optional or low-sodium)
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Fresh lemon juice
Instructions
Rinse the brown basmati rice under cold running water until the water runs clear, then soak it in water for 20 minutes. Drain and set aside.
Heat the olive oil in a large pan or pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and grated ginger, cooking for another 30 seconds until fragrant.
Add the diced carrot, green beans, and red bell pepper. Sauté the vegetables for about 5 minutes, stirring frequently.
Mix in the ground turmeric, ground cumin, and ground coriander. Stir to coat the vegetables evenly with the spices.
Add the drained brown rice to the pan, stirring gently to combine with the vegetables and spices.
Pour in the low-sodium vegetable broth and add the cinnamon stick and bay leaf. If using, add the salt at this stage.
Bring the mixture to a boil, then reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for 25 minutes or until the rice is cooked and liquid is fully absorbed.
In the last 5 minutes of cooking, stir in the frozen green peas to allow them to steam with the rice.
Once cooked, remove the pan from heat and let it sit, covered, for 5 minutes. Remove the bay leaf and cinnamon stick.
Fluff the pilau with a fork, then stir in the fresh cilantro and lemon juice for a burst of freshness.
Serve warm as a main dish or a side, and enjoy this heart-healthy meal!
Nutrition Facts
Calories |
642 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 922 mg | 40% | |
| Total Carbohydrate | 108.9 g | 40% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 25.3 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 258 mg | 20% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1869 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
