Brown Rice and Vegetable Pilaf

Infused with vibrant spices and packed with colorful vegetables, this Brown Rice and Vegetable Pilaf is a wholesome, one-pot wonder that’s as nourishing as it is delicious. Nutty brown rice is cooked to tender perfection in water or flavorful vegetable broth, then tossed with sautéed onions, garlic, and an array of diced vegetables like carrots, zucchini, and red bell peppers. Seasoned with aromatic ground cumin, coriander, paprika, and thyme, this dish offers a delightful balance of earthiness and bright flavors. Finished with a sprinkle of fresh parsley, this versatile pilaf makes a hearty vegetarian main course or a satisfying side. Perfect for meal prep or weeknight dinners, it’s a go-to recipe for healthy, flavor-packed eating.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2.5 cups water or vegetable broth
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 medium carrot, diced
• 1 medium zucchini, diced
• 0.5 cup frozen peas
• 1 medium red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon paprika
• 0.5 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional for garnish)

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear to remove excess starch.

Step 2

In a medium pot, combine the rinsed brown rice and water or vegetable broth. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let the rice simmer for 35-40 minutes, or until the water is absorbed and the rice is tender. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside.

Step 4

While the rice is cooking, heat the olive oil in a large skillet or sauté pan over medium heat.

Step 5

Add the chopped yellow onion to the skillet and sauté for 3-4 minutes, or until it becomes translucent.

Step 6

Stir in the minced garlic and cook for another 30 seconds until fragrant.

Step 7

Add the diced carrots, zucchini, and red bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 8

Stir in the frozen peas and cook for an additional 2 minutes.

Step 9

Sprinkle the ground cumin, coriander, paprika, dried thyme, salt, and black pepper over the vegetables. Mix well to evenly coat the vegetables with the spices.

Step 10

Reduce the heat to low and gently fold the cooked brown rice into the vegetable mixture. Cook for 2-3 minutes to allow the flavors to meld.

Step 11

Taste and adjust seasoning with additional salt and pepper if needed.

Step 12

Remove the skillet from the heat and garnish with freshly chopped parsley, if desired.

Step 13

Serve warm as a main dish or a flavorful side. Enjoy your nutritious Brown Rice and Vegetable Pilaf!

Nutrition Facts

Serving size	(1412.5g)

Amount per serving	% Daily Value*
Calories	748.8

Total Fat 33.8g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 4792.8mg	0%
Total Carbohydrate 100.9g	0%
Dietary Fiber 19.1g	0%
Total Sugars 23.9g
Protein 17.8g	0%

Vitamin D 0IU	0%
Calcium 229.7mg	0%
Iron 7.6mg	0%
Potassium 1834.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.1%

Protein: 9.1%

Carbs: 51.8%