Low Sodium Vegetable Pilau

Savor the wholesome flavors of Low Sodium Vegetable Pilau, a heart-healthy twist on a classic rice dish that doesn’t compromise on taste. This one-pot wonder combines aromatic basmati rice with a vibrant medley of carrots, green beans, and green peas, all infused with fragrant spices like cumin, cardamom, and cinnamon. Fresh ginger and garlic elevate the flavor while a low-sodium vegetable broth keeps it light yet satisfying. Finished with a sprinkle of fresh cilantro and a zesty touch of lemon juice, this dish is perfect for those seeking a flavorful, low-sodium alternative to traditional pilau. Ready in under an hour, this easy, nutritious recipe makes a comforting vegetarian or vegan main course for any occasion.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1.5 cups Basmati rice
• 1 cup Carrots
• 1 cup Green beans
• 0.5 cup Green peas (fresh or frozen)
• 1 medium Onion
• 3 pieces Garlic cloves
• 1 tablespoon Ginger (fresh, grated)
• 2 tablespoons Olive oil
• 1 teaspoon Whole cumin seeds
• 1 teaspoon Coriander powder
• 0.5 teaspoons Turmeric powder
• 1 piece Cinnamon stick
• 2 pieces Bay leaves
• 3 pieces Cardamom pods
• 3 cups Low-sodium vegetable broth
• 2 tablespoons Fresh cilantro (chopped)
• 1 tablespoon Fresh lemon juice
• 0.5 teaspoons Black pepper (freshly ground)

Directions

Step 1

Rinse the basmati rice thoroughly in cold water until the water runs clear, then soak it in fresh water for 20 minutes. Drain before using.

Step 2

Chop the carrots and green beans into small, bite-sized pieces. Dice the onion finely and mince the garlic.

Step 3

Heat the olive oil in a large, heavy-bottomed pot over medium heat. Add the cumin seeds, cinnamon stick, bay leaves, and cardamom pods, and sauté for 1-2 minutes until the spices release their aroma.

Step 4

Add the diced onion, garlic, and grated ginger. Cook for 3-4 minutes until the onion becomes soft and translucent.

Step 5

Stir in the coriander powder, turmeric powder, and black pepper. Cook for another 30 seconds to toast the spices.

Step 6

Add the chopped carrots, green beans, and peas. Stir well to coat the vegetables in the spice mixture. Cook for 5 minutes, stirring occasionally.

Step 7

Stir in the drained basmati rice, mixing it gently with the vegetables and spices.

Step 8

Pour in the low-sodium vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 20 minutes or until the rice is fully cooked and the liquid is absorbed.

Step 9

Once the pilau is cooked, remove it from the heat and let it rest (covered) for 5 minutes. Remove the cinnamon stick, bay leaves, and cardamom pods if desired.

Step 10

Fluff the rice gently with a fork. Stir in the freshly chopped cilantro and drizzle with lemon juice before serving.

Nutrition Facts

Serving size	(1576.3g)

Amount per serving	% Daily Value*
Calories	938.1

Total Fat 31.7g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 704.0mg	0%
Total Carbohydrate 144.6g	0%
Dietary Fiber 18.9g	0%
Total Sugars 25.6g
Protein 22.3g	0%

Vitamin D 0IU	0%
Calcium 302.1mg	0%
Iron 12.0mg	0%
Potassium 2036.4mg	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: 29.9%

Protein: 9.4%

Carbs: 60.7%