Low Sodium Vegetable Pilau
Elevate your mealtime with this vibrant and flavorful Low Sodium Vegetable Pilau recipe, a healthy spin on a traditional classic. Packed with aromatic spices like cumin, turmeric, and cinnamon, this dish brings richly layered flavors without the excess salt. Featuring fluffy basmati rice, fresh carrots, green beans, and peas simmered in low-sodium vegetable broth, this one-pot wonder is perfect for those seeking heart-healthy options without compromising taste. A final touch of fresh cilantro and a spritz of lemon juice brightens every bite, making it a fresh and satisfying main course or side dish. Ideal for busy weeknights and special occasions alike, this nutrient-rich vegetable pilau is your answer to wholesome, flavorful dining!
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Recipe Information
Ingredients
- 1.5 cups Basmati rice
- 1 cup Carrots
- 1 cup Green beans
- 0.5 cup Green peas (fresh or frozen)
- 1 medium Onion
- 3 pieces Garlic cloves
- 1 tablespoon Ginger (fresh, grated)
- 2 tablespoons Olive oil
- 1 teaspoon Whole cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoons Turmeric powder
- 1 piece Cinnamon stick
- 2 pieces Bay leaves
- 3 pieces Cardamom pods
- 3 cups Low-sodium vegetable broth
- 2 tablespoons Fresh cilantro (chopped)
- 1 tablespoon Fresh lemon juice
- 0.5 teaspoons Black pepper (freshly ground)
Instructions
Rinse the basmati rice thoroughly in cold water until the water runs clear, then soak it in fresh water for 20 minutes. Drain before using.
Chop the carrots and green beans into small, bite-sized pieces. Dice the onion finely and mince the garlic.
Heat the olive oil in a large, heavy-bottomed pot over medium heat. Add the cumin seeds, cinnamon stick, bay leaves, and cardamom pods, and sauté for 1-2 minutes until the spices release their aroma.
Add the diced onion, garlic, and grated ginger. Cook for 3-4 minutes until the onion becomes soft and translucent.
Stir in the coriander powder, turmeric powder, and black pepper. Cook for another 30 seconds to toast the spices.
Add the chopped carrots, green beans, and peas. Stir well to coat the vegetables in the spice mixture. Cook for 5 minutes, stirring occasionally.
Stir in the drained basmati rice, mixing it gently with the vegetables and spices.
Pour in the low-sodium vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 20 minutes or until the rice is fully cooked and the liquid is absorbed.
Once the pilau is cooked, remove it from the heat and let it rest (covered) for 5 minutes. Remove the cinnamon stick, bay leaves, and cardamom pods if desired.
Fluff the rice gently with a fork. Stir in the freshly chopped cilantro and drizzle with lemon juice before serving.
Nutrition Facts
Calories |
938 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 704 mg | 31% | |
| Total Carbohydrate | 144.6 g | 53% | |
| Dietary Fiber | 18.9 g | 68% | |
| Total Sugars | 25.6 g | ||
| Protein | 22.3 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 302 mg | 23% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 2036 mg | 43% | |
*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.
