Email the ingredients

Please enter a valid email address
Terms of Use. We will send you an email containing the ingredients list and method for this recipe as well as a link to access it on Tesco Real Food. This service involves no registration or subscription.
You should receive an email shortly.
Add this recipe to your binder

Please log in to add this recipe

This recipe is in your binder

Go to binder
Share this recipe

Courgette, pea and lemon pilaf recipe

20 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

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.
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.
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