Vegetable pilaf recipe

Vegetable pilaf recipe

1 rating

Serve up a colourful veggie supper with this hearty pilaf, packed with carrots, sweet potato, red onions and broccoli. The root veg is roasted in spices, then tossed with nutty wild rice and grated broccoli for a healthy vegetarian feast. Serve with a dollop of yogurt and scatter with fresh coriander. See method

  • Serves 4
  • 15 mins to prepare and 30 mins to cook
  • 464 calories / serving
  • Healthy

Ingredients

  • 400g carrots, halved or quartered if large
  • 250g (2 small) sweet potatoes, sliced into rounds
  • 2 red onions, cut into wedges
  • 1 tbsp cumin seeds
  • 1 tbsp ground coriander
  • 2 tsp mixed spice
  • 3 tbsp olive oil
  • 75g cashew nuts, chopped
  • 1 vegetable stock cube, made up to 350ml
  • 150g easy-cook long grain and wild rice
  • 2 garlic cloves, crushed
  • 1 broccoli, grated
  • handful coriander, leaves picked
  • 100g 0% fat Greek-style yogurt, to serve

Each serving contains

  • Energy

    1955kj
    464kcal
    23%
  • Fat

    21g 30%
  • Saturates

    4g 20%
  • Sugars

    17g 19%
  • Salt

    1.7g 29%

of the reference intake
Carbohydrate 60.8g Protein 14.6g Fibre 13g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Spread the carrots, sweet potatoes and onions out on a large baking tray. Mix together the dried spices and sprinkle half over the veg. Drizzle with half the oil, season and toss together.
  2. Roast for 20 mins, then remove the tray and mix in the cashew nuts. Return to the oven for a final 10 mins.
  3. Meanwhile, heat the remaining oil in a large saucepan over a medium heat. Add the rice, garlic and remaining spice mixture and cook for 2-3 mins. Add the stock and bring to the boil. Cover with a lid, reduce the heat to low and cook for 10 mins or until almost tender.
  4. Stir in the grated broccoli, cover again and cook for another 2-3 mins or until the broccoli is just tender. Remove from the heat and set aside for 5 mins to steam.
  5. To serve, put the roast vegetables and rice in a large serving bowl. Season and toss to combine. Scatter with coriander and serve with the yogurt on the side. 

See more Vegetarian recipes

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