Summer vegetable pilau rice
This simple summer vegetable pilau is a great way to use fresh seasonal carrots, broad beans and peas.
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
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