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Courgette, pea and lemon pilaf recipe

Courgette, pea and lemon pilaf recipe

21 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 garden peas
  • ¼ x 190g jar spinach and ricotta pesto (or green pesto)
  • 10g fresh mint, leaves only, finely chopped
  • 100g spinach
White rice can always be swapped for brown (check cooking instructions for timings)

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

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