Low Fat Vegetable Pilau
Discover the vibrant flavors of this Low Fat Vegetable Pilau, a healthy twist on a classic dish that's perfect for any occasion. Fragrant basmati rice is paired with a colorful medley of carrots, green beans, and peas, all simmered in aromatic spices like cumin, cinnamon, and turmeric for a deliciously wholesome experience. This easy-to-make recipe uses low-sodium vegetable broth and a light spray of olive oil, making it an excellent choice for a nutritious, guilt-free meal. Ready in just 40 minutes, this one-pot wonder is a lifesaver for busy nights, and its versatility shines whether served as a standalone dish or alongside a cool yogurt or vibrant salad. Garnished with fresh cilantro for added brightness, this low-fat vegetable pilau is a delicious, healthy, and satisfying option for family dinners or meal prep.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 medium, diced Carrot
- 0.5 cup, chopped Green beans
- 0.5 cup Frozen green peas
- 1 medium, thinly sliced Onion
- 2 cloves, minced Garlic
- 1 teaspoon, grated Ginger
- 1 whole Bay leaf
- 1 inch Cinnamon stick
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 2 cups Low-sodium vegetable broth
- 1 spray, as needed Olive oil spray
- 2 tablespoons, chopped (optional for garnish) Fresh cilantro
- 0.5 teaspoon or to taste Salt
Instructions
Rinse the basmati rice in cold water until the water runs clear. Soak the rice in water for 20 minutes, then drain and set aside.
Prepare the vegetables: Dice the carrot, chop the green beans, and measure out the peas.
Heat a large non-stick skillet or pot over medium heat. Lightly spray with olive oil spray.
Add the cumin seeds, bay leaf, and cinnamon stick. Sauté gently for 30 seconds until aromatic.
Add the sliced onions to the pan and sauté, stirring frequently, for 3–4 minutes until soft and lightly golden.
Add the minced garlic and grated ginger. Cook for another minute, stirring constantly, to avoid burning.
Toss in the diced carrot, chopped green beans, and frozen green peas. Cook for 2–3 minutes, stirring occasionally, to coat the vegetables in the spices.
Sprinkle in the turmeric powder and salt, stirring well to combine.
Add the drained basmati rice to the pot and stir gently to coat the rice with the spices and vegetables.
Pour in the low-sodium vegetable broth and bring to a boil over high heat.
Once boiling, reduce the heat to low, cover the pot with a lid, and simmer for 15 minutes or until the rice is cooked and has absorbed all the liquid.
Turn off the heat and let the pilau rest, covered, for 5 minutes.
Fluff the pilau with a fork, remove the bay leaf and cinnamon stick, and garnish with freshly chopped cilantro if desired.
Serve hot as a standalone dish or pair it with low-fat yogurt or a side salad for a complete meal.
Nutrition Facts
Calories |
478 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.7 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1606 mg | 70% | |
| Total Carbohydrate | 98.7 g | 36% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 18.2 g | ||
| Protein | 16.3 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 201 mg | 15% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 1361 mg | 29% | |
*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.
