Whole Grain Vegetable Pilaf
Packed with wholesome ingredients and vibrant flavors, this Whole Grain Vegetable Pilaf is a nourishing dish perfect for any meal. Featuring hearty cooked brown rice or farro, a medley of colorful vegetables like zucchini, red bell pepper, and carrot, and fragrant spices like cumin and paprika, this recipe is both satisfying and nutrient-rich. A touch of lemon juice and fresh parsley adds a zesty, herbaceous finish, while vegetable broth ties it all together with comforting depth. Ready in just 40 minutes, this easy, vegetarian pilaf is a versatile option—serve it as a side dish or enjoy it as a light, wholesome main course. Healthy, flavorful, and ideal for meal prep, this recipe is a must-try for anyone looking to add more plant-based goodness to their table.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 2 cups cooked brown rice or farro
- 1.5 cups vegetable broth
- 0.5 cups frozen peas
- 1 teaspoon ground cumin
- 0.5 teaspoons paprika
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 tablespoon lemon juice
Instructions
Heat a large skillet or saucepan over medium heat. Add the olive oil and let it warm for about 30 seconds.
Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until it becomes translucent and fragrant.
Stir in the minced garlic, diced carrot, red bell pepper, and zucchini. Cook for another 5 minutes or until the vegetables begin to soften.
Add the ground cumin and paprika to the pan, stirring to coat the vegetables in the spices evenly.
Stir in the cooked brown rice or farro, vegetable broth, and frozen peas. Mix well to combine the ingredients.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pan and let it simmer for 10-12 minutes, allowing the broth to be absorbed and the flavors to meld.
Uncover the pan and check the consistency. If necessary, add a splash of broth or water if the mixture seems too dry.
Season with salt and black pepper to taste. Remove the pan from the heat.
Stir in the chopped parsley and lemon juice just before serving for a fresh, vibrant finish.
Serve warm as a side dish or a wholesome main course. Enjoy!
Nutrition Facts
Calories |
1146 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.8 g | 48% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2114 mg | 92% | |
| Total Carbohydrate | 178.3 g | 65% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 28.0 g | ||
| Protein | 29.5 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 2304 mg | 49% | |
*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.
