Vegetable Pilaf

This Vegetable Pilaf is a high-protein Moroccan rice dish brimming with vibrant vegetables and aromatic spices, making it a delightful and nourishing meal. Perfectly seasoned and colorful, it promises a satisfying experience for both your taste buds and your health.

Ingredients

• Brown basmati rice - 150 grams
• Chickpeas (cooked) - 120 grams
• Carrot (diced) - 1 medium (approximately 70 grams)
• Bell pepper (diced) - 1 medium (approximately 150 grams)
• Zucchini (diced) - 1 medium (approximately 130 grams)
• Onion (finely chopped) - 1 medium (approximately 100 grams)
• Garlic (minced) - 2 cloves
• Vegetable broth - 400 ml
• Olive oil - 2 tablespoons
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley (chopped) - for garnish

Steps

1. Rinse the brown basmati rice under cold water until the water runs clear, then soak it in water for 15 minutes before draining.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Stir in the minced garlic, diced carrot, bell pepper, and zucchini. Cook for another 5-7 minutes until the vegetables start to soften.
4. Add the soaked and drained rice to the pot and stir well to combine with the vegetables.
5. Sprinkle in the cumin, coriander, paprika, salt, and black pepper. Stir to coat the rice evenly with the spices.
6. Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes, or until the rice is cooked and the liquid is absorbed.
7. Once cooked, remove from heat and let it sit covered for an additional 5 minutes. Fluff the rice with a fork, then gently fold in the cooked chickpeas.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in plant-based protein from chickpeas, promoting muscle health.
• High in fiber, aiding digestion and promoting a feeling of fullness.

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