Low Fat Vegetable Pilau

Light, aromatic, and packed with vibrant garden vegetables, this Low Fat Vegetable Pilau is the perfect guilt-free one-pot meal. Made with fluffy basmati rice and a medley of carrots, green beans, and peas, this dish is infused with fragrant spices like cumin, cinnamon, and turmeric for a comforting yet healthy twist on a classic pilau. Cooked in low-sodium vegetable broth and lightly sautéed with olive oil spray, it strikes the ideal balance between flavor and nutrition. Ready in just 40 minutes, this wholesome vegetarian recipe is low in fat yet big on taste, making it an excellent choice for weeknight dinners or meal prep. Serve it on its own or pair it with a dollop of low-fat yogurt or a crisp side salad for a deliciously satisfying meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 medium, diced Carrot
• 0.5 cup, chopped Green beans
• 0.5 cup Frozen green peas
• 1 medium, thinly sliced Onion
• 2 cloves, minced Garlic
• 1 teaspoon, grated Ginger
• 1 whole Bay leaf
• 1 inch Cinnamon stick
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 2 cups Low-sodium vegetable broth
• 1 spray, as needed Olive oil spray
• 2 tablespoons, chopped (optional for garnish) Fresh cilantro
• 0.5 teaspoon or to taste Salt

Directions

Step 1

Rinse the basmati rice in cold water until the water runs clear. Soak the rice in water for 20 minutes, then drain and set aside.

Step 2

Prepare the vegetables: Dice the carrot, chop the green beans, and measure out the peas.

Step 3

Heat a large non-stick skillet or pot over medium heat. Lightly spray with olive oil spray.

Step 4

Add the cumin seeds, bay leaf, and cinnamon stick. Sauté gently for 30 seconds until aromatic.

Step 5

Add the sliced onions to the pan and sauté, stirring frequently, for 3–4 minutes until soft and lightly golden.

Step 6

Add the minced garlic and grated ginger. Cook for another minute, stirring constantly, to avoid burning.

Step 7

Toss in the diced carrot, chopped green beans, and frozen green peas. Cook for 2–3 minutes, stirring occasionally, to coat the vegetables in the spices.

Step 8

Sprinkle in the turmeric powder and salt, stirring well to combine.

Step 9

Add the drained basmati rice to the pot and stir gently to coat the rice with the spices and vegetables.

Step 10

Pour in the low-sodium vegetable broth and bring to a boil over high heat.

Step 11

Once boiling, reduce the heat to low, cover the pot with a lid, and simmer for 15 minutes or until the rice is cooked and has absorbed all the liquid.

Step 12

Turn off the heat and let the pilau rest, covered, for 5 minutes.

Step 13

Fluff the pilau with a fork, remove the bay leaf and cinnamon stick, and garnish with freshly chopped cilantro if desired.

Step 14

Serve hot as a standalone dish or pair it with low-fat yogurt or a side salad for a complete meal.

Nutrition Facts

Serving size	(1060.9g)

Amount per serving	% Daily Value*
Calories	478.0

Total Fat 2.7g	0%
Saturated Fat 0.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 1606.4mg	0%
Total Carbohydrate 98.7g	0%
Dietary Fiber 12.7g	0%
Total Sugars 18.2g
Protein 16.3g	0%

Vitamin D 0IU	0%
Calcium 200.9mg	0%
Iron 8.8mg	0%
Potassium 1361.0mg	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: 5.0%

Protein: 13.5%

Carbs: 81.5%