Rice Pilaf

This Healthy American Rice Pilaf is a flavorful dish, combining fluffy rice with aromatic vegetables and herbs for a wholesome meal. Perfect as a side or a light main, it provides a nourishing balance of ingredients and tastes.

Ingredients

• Brown rice - 1 cup
• Low-sodium vegetable broth - 2 cups
• Olive oil - 2 tablespoons
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper - 1/2 medium, diced
• Frozen peas - 1/2 cup
• Dried thyme - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Rinse the brown rice under cold water until the water runs clear, then drain.
2. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
3. Add the minced garlic, diced carrot, celery, and bell pepper to the pan. Sauté for another 5 minutes until the vegetables are tender.
4. Stir in the rinsed brown rice, dried thyme, salt, and pepper. Cook for 1-2 minutes to lightly toast the rice.
5. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 20 minutes, or until the rice is cooked and the liquid is absorbed.
6. After 20 minutes, remove the saucepan from heat and stir in the frozen peas. Cover again and let it sit for an additional 5 minutes.
7. Fluff the pilaf with a fork, garnish with fresh parsley, and serve warm.

Nutrition

• Calories: 290
• Protein: 6 g
• Carbs: 50 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 290 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Contains essential vitamins and minerals from vegetables, supporting overall well-being.

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