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
-
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.
-
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.
-
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.
-
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.
-
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.
-
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.
-
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.
-
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.
-
Rest the Rice
5 min waiting
- Once the rice is cooked, turn off the heat and let it rest, covered, for 5 minutes.
-
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
| Energy | 570 kcal |
|---|---|
| Protein | 16.4 g |
| Carbohydrates | 96.1 g |
| Fat | 15.0 g |
| of which saturated | 2.3 g |
| Fiber | 8.2 g |