Mediterranean Diet Palaw (Afghan Rice Pilaf)

Infused with the vibrant flavors of the Mediterranean and the rich culinary traditions of Afghanistan, this Mediterranean Diet Palaw (Afghan Rice Pilaf) is a fragrant and wholesome one-pot dish that’s perfect for any occasion. Featuring aromatic basmati rice simmered in a savory vegetable broth and seasoned with cumin, coriander, and a hint of cinnamon, this recipe takes a healthy twist by incorporating heart-healthy olive oil and a colorful medley of vegetables like carrots, bell peppers, and zucchini. Sweet dried apricots and crunchy slivered almonds add a delightful texture and flavor contrast, while fresh parsley provides a refreshing garnish. Ready in just an hour, this vegetarian and Mediterranean diet-friendly recipe is ideal as a flavorful side dish or a satisfying main course. Perfect for weeknight dinners or as an impressive addition to your dinner table, this Afghan-inspired rice pilaf is as nutritious as it is delicious.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 cups basmati rice
• 3 tablespoons extra virgin olive oil
• 1 large onion
• 3 garlic cloves
• 2 medium carrot
• 1 medium red bell pepper
• 1 medium zucchini
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 ½-inch piece cinnamon stick
• 4 cups vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 0.5 cup dried apricots
• 0.5 cup slivered almonds
• 0.25 cup fresh parsley

Directions

Step 1

Rinse the basmati rice in cold water until the water runs clear. Drain and set aside.

Step 2

Heat the olive oil in a large saucepan over medium heat.

Step 3

Finely chop the onion and sauté it in the oil until it becomes translucent, about 5 minutes.

Step 4

Mince the garlic and add it to the saucepan, sautéing for an additional 1 minute until fragrant.

Step 5

Peel and julienne the carrots. Dice the red bell pepper and zucchini.

Step 6

Add the cumin seeds, ground coriander, and cinnamon stick to the onions and garlic. Stir them for about 1 minute until aromatic.

Step 7

Add the carrots, red bell pepper, and zucchini to the saucepan. Cook for 5-6 minutes, stirring occasionally, until the vegetables begin to soften.

Step 8

Stir in the rice, ensuring each grain is coated with the oil and spices.

Step 9

Pour in the vegetable broth, adding salt and pepper to taste. Stir to combine.

Step 10

Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20 minutes, or until the rice is cooked and the liquid is absorbed.

Step 11

Chop the dried apricots and fresh parsley. Set aside.

Step 12

Once the rice is done, remove from heat and let it sit, covered, for 5 minutes.

Step 13

Gently fluff the rice with a fork, and stir in the dried apricots and slivered almonds.

Step 14

Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(2166.3g)

Amount per serving	% Daily Value*
Calories	1953.9

Total Fat 87.9g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 3.0g
Cholesterol 0mg	0%
Sodium 6564.3mg	0%
Total Carbohydrate 257.7g	0%
Dietary Fiber 36.1g	0%
Total Sugars 65.3g
Protein 55.3g	0%

Vitamin D 0IU	0%
Calcium 540.9mg	0%
Iron 19.7mg	0%
Potassium 4294.3mg	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: 38.7%

Protein: 10.8%

Carbs: 50.5%