Courgette, pea and lemon pilaf recipe

Courgette, pea and lemon pilaf recipe

0 ratings

Try a veg-packed pilaf recipe with courgette and peas for a simple family dinner that's ready in just over half an hour. With hearty long-grain rice, tangy pesto, lemon and mint, this vibrant dinner idea is seriously summery and really delivers a flavour kick. See method

  • Serves 4
  • 10 mins to prepare and 25 mins to cook
  • 411 calories / serving
  • Healthy

Ingredients

  • 1 tbsp olive oil
  • 2 large courgettes, diced
  • 1 large onion, finely chopped
  • 3 garlic cloves, finely chopped
  • 300g long-grain rice
  • 1 lemon, zested and juiced
  • 1 vegetable stock cube, made up to 600ml
  • 150g frozen peas
  • ¼ x 190g jar spinach and ricotta pesto (or green pesto)
  • 10g fresh mint, leaves only, finely chopped
  • 100g spinach

Each serving contains

  • Energy

    1735kj
    411kcal
    21%
  • Fat

    8g 12%
  • Saturates

    2g 8%
  • Sugars

    9g 10%
  • Salt

    1.4g 24%

of the reference intake
Carbohydrate 77.1g Protein 11.1g Fibre 5.3g

Method

  1. Heat the oil in a large, deep, lidded frying pan over a medium heat. Add the courgette and fry for 3-4 mins until just tender and starting to brown, then transfer to a plate with a slotted spoon. Return the pan to a low heat, add the onion, cover and cook gently for 6 mins. Stir in the garlic and cook, uncovered, for 2 mins. Add the rice and lemon zest and stir to coat.
  2. Pour in the stock, stir once and bring to the boil. Cover and simmer over a low heat for 10 mins. Add the peas and reserved courgette, then cook, covered, for 5 mins more, or until the rice is completely tender and the stock has been absorbed.
  3. Use a fork to stir through the pesto, lemon juice and most of the mint; season well. Cover and set aside for 5 mins to let the rice u up. Stir in the spinach and scatter with the remaining mint to serve.

See more Healthy dinner ideas

You may also like

Be the first to comment

blog comments powered by Disqus