Tavuklu Pilav

Tavuklu Pilav is a flavorful and aromatic Turkish rice dish traditionally made with chicken, but this vegan version substitutes plant-based proteins for a satisfying meal. It's a delightful combination of seasoned rice and vegetables, making it both hearty and nutritious.

Ingredients

• Basmati rice - 150 grams
• Vegetable broth - 400 ml
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Frozen peas - 100 grams
• Chickpeas - 100 grams, cooked
• Turmeric - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 20 minutes.
2. In a medium saucepan, 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, and diced bell pepper. Cook for another 5 minutes until the vegetables begin to soften.
4. Add the soaked and drained rice to the saucepan, stirring well to coat with the vegetable mixture.
5. Sprinkle in the turmeric, cumin, salt, and black pepper. Stir to combine all the spices evenly.
6. Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 15 minutes.
7. After 15 minutes, add the frozen peas and cooked chickpeas, gently folding them into the rice. Cover and cook for an additional 5 minutes.
8. Remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork before serving.
9. Garnish with fresh parsley and serve warm.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.4 L

Health Benefits

• Rich in plant-based protein from chickpeas.
• High in fiber from vegetables and whole grains, promoting digestive health.

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