Spring Vegetable Pilaf

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Spring Vegetable Pilaf

 

 

1 tablespoon (4 tsp) olive oil

1 brown (yellow) onion, chopped

2 garlic cloves, crushed

1 1/2 cups basmati rice, rinsed

2 1/2 cups salt-reduced vegetable stock

1 carrot, peeled, diced

125 g (4 1/2 oz) green beans, trimmed, cut into 3 cm (1 1/4 " ) pieces

1 cup fresh -OR- frozen peas

2 tomatoes, chopped

1/4 cup chopped fresh dill

 

 

1. Heat oil in a heavy-based saucepan over medium heat. Add onion and

garlic. Cook for 5 minutes, stirring, or until soft.

 

2. Add rice. Cook, stirring, for 2 minutes, or until rice is coated in

oil and onion mixture.

 

3. Add stock. Bring to the boil. Reduce heat to low. Cover. Cook for 8

minutes.

 

4. Place carrot, beans and peas on top of rice (do not stir). Cover.

Cook a further 8 minutes. Remove saucepan from heat. Set aside,

covered, for 5 minutes, to allow rice to absorb remaining liquid.

 

5. Add tomatoes and dill to rice mixture. Season with pepper. Using a

fork, gently stir to combine. Spoon into bowls and serve.

 

 

Serves 4.

 

 

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Per serve: 1657k,); 6.0g fat; 1.1g sat fat; 7.0g fibre; 75.6g

carbohydrate; 10.4g protein; Omg cholesterol; 103.5mg sodium.

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