Dill Rice with Green Bean Stew
MediterraneanPlant-richMedium (30–60 min)Light & healthy
- Calories
- 584kcal
- Protein
- 23g
- Carbs
- 76g
- Fat
- 24g
- Total time
- 58min
Per serving · 26 min hands-on, 31 min waiting
Ingredients
Servings
- 90 g Soybeans
- 80 g Sun-Dried Tomatoes (Oil)
- 60 g Vegetable Broth
- 50 g Water
- 40 g White Rice
- 30 g Onions
- 20 g Greek Yogurt
- 14 g Whole Wheat Pasta
- 4 g Unsalted Butter
- 4 g Fresh Dill
- 2 g Olive Oil
- 0 g Cinnamon
about €2.24 per serving
Instructions
-
Prepare the Rice Base
4 min hands-on22 min waiting
- Rinse the rice under cold water until the water runs clear.
- Melt butter in a medium saucepan over medium heat. Add the rice and stir for 2–3 minutes until lightly toasted.
- Add water to the rice in a 2:1 water to rice ratio. Bring to a boil, then reduce heat to low. Cover and simmer for 12 minutes without lifting the lid.
- Remove from heat and let rest, covered, for 10 minutes.
-
Incorporate Fresh Dill
3 min hands-on
- Wash the dill and separate fronds from stems. Roughly chop the fronds and finely slice the stems.
- Fluff the rested rice with a fork and mix in the dill.
-
Toast the Pasta (Optional)
4 min hands-on
- Heat olive oil in a small skillet over medium heat. Add pasta and toast for 3–4 minutes until golden brown.
- Mix toasted pasta into the dill rice if desired.
-
Prepare the Stew Base
4 min hands-on
- Peel and thinly slice the onion. Heat olive oil in a large skillet over medium-high heat.
- Add the onion and sauté for 3–4 minutes until softened.
-
Season and Build Flavor
6 min hands-on
- Sprinkle cinnamon over the onions and stir for 30 seconds.
- Add sun-dried tomatoes, breaking them into smaller pieces. Cook for 5–7 minutes until thickened.
-
Cook the Green Soybeans
3 min hands-on9 min waiting
- Trim and halve the soybeans. Add to the skillet with the tomato mixture.
- Pour in vegetable broth, stir, and bring to a gentle boil. Simmer for 8–10 minutes until soybeans are tender.
- Season with salt and pepper.
-
Assemble the Dish
2 min hands-on
- Spoon dill rice onto plates.
- Ladle the soybean and tomato stew over the rice.
-
Finish with Garnishes
1 min hands-on
- Add a dollop of Greek yogurt on top.
- Drizzle olive oil over the dish.
- Cooking tips:
- To ensure the rice turns out fluffy, avoid removing the lid or stirring during the cooking process.
- For a subtle nutty flavor, allow the butter to brown slightly before adding the rice.
- Adjust the spice level by adding a pinch of chili flakes or cayenne pepper to the tomato stew.
- If you prefer a silkier texture in the stew, add a splash of water or broth during cooking to thin it out.
- Always taste and adjust seasoning at the end to ensure balanced flavors.
Nutrition per serving
| Energy | 584 kcal |
|---|---|
| Protein | 23.4 g |
| Carbohydrates | 76.4 g |
| Fat | 23.9 g |
| of which saturated | 4.9 g |
| Fiber | 11.3 g |