Whole Grain Vegetable Pilaf

Packed with wholesome ingredients and vibrant flavors, this Whole Grain Vegetable Pilaf is a nourishing dish perfect for any meal. Featuring hearty cooked brown rice or farro, a medley of colorful vegetables like zucchini, red bell pepper, and carrot, and fragrant spices like cumin and paprika, this recipe is both satisfying and nutrient-rich. A touch of lemon juice and fresh parsley adds a zesty, herbaceous finish, while vegetable broth ties it all together with comforting depth. Ready in just 40 minutes, this easy, vegetarian pilaf is a versatile option—serve it as a side dish or enjoy it as a light, wholesome main course. Healthy, flavorful, and ideal for meal prep, this recipe is a must-try for anyone looking to add more plant-based goodness to their table.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 2 cups cooked brown rice or farro
• 1.5 cups vegetable broth
• 0.5 cups frozen peas
• 1 teaspoon ground cumin
• 0.5 teaspoons paprika
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Heat a large skillet or saucepan over medium heat. Add the olive oil and let it warm for about 30 seconds.

Step 2

Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until it becomes translucent and fragrant.

Step 3

Stir in the minced garlic, diced carrot, red bell pepper, and zucchini. Cook for another 5 minutes or until the vegetables begin to soften.

Step 4

Add the ground cumin and paprika to the pan, stirring to coat the vegetables in the spices evenly.

Step 5

Stir in the cooked brown rice or farro, vegetable broth, and frozen peas. Mix well to combine the ingredients.

Step 6

Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pan and let it simmer for 10-12 minutes, allowing the broth to be absorbed and the flavors to meld.

Step 7

Uncover the pan and check the consistency. If necessary, add a splash of broth or water if the mixture seems too dry.

Step 8

Season with salt and black pepper to taste. Remove the pan from the heat.

Step 9

Stir in the chopped parsley and lemon juice just before serving for a fresh, vibrant finish.

Step 10

Serve warm as a side dish or a wholesome main course. Enjoy!

Nutrition Facts

Serving size	(1451.1g)

Amount per serving	% Daily Value*
Calories	1146.0

Total Fat 37.8g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 3.7g
Cholesterol 0mg	0%
Sodium 2114.5mg	0%
Total Carbohydrate 178.3g	0%
Dietary Fiber 25.8g	0%
Total Sugars 28.0g
Protein 29.5g	0%

Vitamin D 0IU	0%
Calcium 259.8mg	0%
Iron 9.0mg	0%
Potassium 2304.0mg	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: 29.0%

Protein: 10.1%

Carbs: 60.9%