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vegetable pilau rice in pan with new potatoes in bowl

Summer vegetable pilau rice

Mandy Mazliah
This simple summer vegetable pilau is a great way to use fresh seasonal carrots, broad beans and peas.
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Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Course
Cuisine International
Servings 4
Calories 375 kcal

Ingredients
 
 

  • 200 g brown rice white rice or other grains can also be used
  • 1 tablespoon vegetable oil
  • 1 teaspoon cumin seeds
  • 1 onion sliced
  • 2 cloves garlic finely chopped
  • Thumb-sized piece ginger chopped
  • ½ teaspoon turmeric
  • 1 teaspoon chilli flakes optional
  • 250 g fresh carrots peeled and chopped
  • 3 tablespoons water
  • 400 g broad beans unpodded weight, podded
  • 200 g peas fresh or frozen
  • Small handful fresh coriander (cilantro) leaves chopped (optional)
  • Salt and pepper to taste (optional)

Instructions
 

  • First prepare your 400g broad beans. I prefer to double pod them.
  • Cook 200g brown rice according to the packet instructions.
  • Heat a tablespoon of sunflower oil in a large wok or frying pan over a medium heat.
  • Add 1 teaspoon cumin seeds and fry for one minute.
  • Add 1 sliced onion and stir fry for 5-10 minutes until soft. Add 2 cloves of chopped garlic and a thumb sized piece of chopped ginger and continue cooking for one minute.
  • Stir through ½ teaspoon turmeric and 1 teaspoon chilli flakes (if using).
  • Then add 250g chopped carrots and 3 tablespoons water. Stir well, reduce the heat to low and cover. Cook for 10 minutes or until the carrots are cooked.
  • Add the prepared broad beans and 200g peas and continue to cook for 2 minutes.
  • Add the cooked rice and a handful of chopped fresh coriander and stir well. Heat until warmed through.
  • Season with salt and pepper to taste.

Notes

Nutritional information is approximate and is intended as a guide only.

Nutrition

Calories: 375kcalCarbohydrates: 75gProtein: 15gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 64mgPotassium: 796mgFiber: 12gSugar: 9gVitamin A: 10996IUVitamin C: 27mgCalcium: 102mgIron: 4mg
Keyword vegetable pilau rice
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