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Harvest Vegetable Pilaf

Harvest Vegetable Pilaf

MediterraneanVeg-forwardMedium (30–60 min)Light & healthy

Calories
570kcal
Protein
16g
Carbs
96g
Fat
15g
Total time
71min

Per serving · 22 min hands-on, 49 min waiting

Ingredients

Servings
  • 267 g Vegetable Broth
  • 133 g Tomatoes
  • 83 g White Rice
  • 65 g Zucchini
  • 50 g Onions
  • 40 g Lemons
  • 40 g Yellow Peppers
  • 33 g Greek Yogurt
  • 17 g Fresh Parsley
  • 9 g Olive Oil
  • 7 g Garlic
  • 7 g Almonds
  • 1 g Paprika

about €1.75 per serving

Instructions

  1. Prepare the Vegetables

    7 min hands-on

    • Finely dice the onions, yellow peppers, zucchini, and tomatoes.
    • Grate half of the garlic and zest one lemon.
    • Slice the zested lemon into wedges for serving.
    • Set these aside.
  2. Caramelize the Onions

    2 min hands-on9 min waiting

    • Heat the olive oil in a large, wide cast-iron pan over medium-high heat.
    • Add the diced onions and cook for about 8–10 minutes, stirring occasionally, until they turn golden brown and develop a rich caramelized aroma.
  3. Sauté the Vegetables

    1 min hands-on4 min waiting

    • Add the diced yellow pepper, zucchini, grated garlic, and paprika to the pan.
    • Stir well and cook for 4–5 minutes until the vegetables soften slightly and begin to develop a light char.
  4. Incorporate the Tomatoes

    5 min waiting

    • Stir in the diced tomatoes and cook for another 5 minutes.
    • Allow the tomatoes to break down and release their juices.
    • Season generously with salt to enhance the flavors.
  5. Add Broth and Rice

    1 min hands-on3 min waiting

    • Pour in the vegetable broth and bring it to a gentle boil.
    • Stir in the rice once to distribute it evenly without releasing excess starch.
  6. Cook the Rice

    22 min waiting

    • Cover the pan with a lid and reduce the heat to medium.
    • Allow the rice to cook for 10 minutes.
    • Lower the heat to the lowest setting and continue cooking for an additional 10–15 minutes, or until the rice absorbs all the liquid and you hear a faint sizzling sound.
  7. Prepare the Garlicky Yogurt

    5 min hands-on

    • Place the remaining garlic and a pinch of salt in a food processor.
    • Blend into a smooth paste.
    • Gradually drizzle in the olive oil while blending to create a creamy garlic sauce.
    • Fold this garlic mixture into the Greek yogurt until fully combined.
    • Adjust salt to taste.
  8. Toast the Almonds

    3 min hands-on

    • Heat a small dry frying pan over medium heat.
    • Add the almonds and toast them for 2–3 minutes, stirring frequently, until they turn golden and aromatic.
    • Remove from the pan immediately to prevent burning.
  9. Rest the Rice

    5 min waiting

    • Once the rice is cooked, turn off the heat and let it rest, covered, for 5 minutes.
  10. Garnish and Serve

    3 min hands-on

    • Fluff the rice gently with a fork and transfer it to a serving dish.
    • Sprinkle the freshly chopped parsley and toasted almonds over the top.
    • Add generous dollops of the garlicky yogurt and finish with a sprinkle of lemon zest.
    • Serve warm with lemon wedges on the side for an added burst of freshness.
    • Cooking tips:
    • For a deeper flavor, use smoked paprika instead of regular paprika.
    • Ensure the onions are deeply caramelized for a sweeter, richer base.
    • Toasting the almonds enhances their nuttiness; be sure to watch them closely as they can burn quickly.
    • If you prefer a spicier dish, add a pinch of red chili flakes when sautéing the vegetables.

Nutrition per serving

Energy570 kcal
Protein16.4 g
Carbohydrates96.1 g
Fat15.0 g
of which saturated2.3 g
Fiber8.2 g

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