Broad Bean and Courgette Zucchini Pilaf
Description:
This Broad Bean and Courgette Zucchini Pilaf is a delightful, vibrant, and simple one-pot meal, brimming with fresh flavors. The combination of tender Basmati rice, roasted zucchini, crunchy broad beans, and sweet green peas makes it a perfect choice for a weeknight dinner. Paired with a bowl of cooling yogurt, this dish embodies the essence of comfort food, while also being light and nutritious. The addition of mint leaves and a drizzle of extra virgin olive oil elevates the dish with refreshing, aromatic notes. Itβs a versatile vegetarian recipe that can be enjoyed as a standalone meal or as a side to complement a variety of main courses.
Cuisine: Continental
Course: Main Course
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Basmati rice | 1 cup |
| Green zucchini (sliced or diced) | 1 |
| Green Chilli | 1, slit |
| Garlic | 2 cloves |
| Green peas (Matar) | 1/4 cup, steamed |
| White broad beans | 1/2 cup, steamed |
| Mint Leaves (Pudina) | 50 grams |
| Salt | To taste |
| Extra Virgin Olive Oil | For cooking |
Preparation Time:
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
Instructions
Step 1: Preparing the Rice
To begin making the Broad Bean and Courgette Zucchini Pilaf, first, gather all your ingredients to ensure a smooth cooking process. Start by cooking the Basmati rice. In a saucepan, add 1 cup of rice, the slit green chilli, a pinch of salt, and 1 tablespoon of extra virgin olive oil. Pour in 2 cups of water, and bring the mixture to a brisk boil.
Once the rice comes to a rapid boil, reduce the heat to low, cover the pan with a lid, and let the rice cook for about 15 to 20 minutes, or until all the water is absorbed. Do not stir the rice during this time. Once the water is fully absorbed, turn off the heat, and allow the rice to rest, still covered, for an additional 15 minutes. This resting step helps the rice fluff up and prevents it from becoming sticky.
After 15 minutes, gently fluff the rice with a fork, making sure the grains remain light and separate. Set the rice aside while you prepare the other components.
Step 2: Steaming the Vegetables
Next, steam the green peas and broad beans. Add the peas and broad beans to a steamer basket or a pot with a bit of water and a pinch of salt. Steam for about 5 to 7 minutes, or until they are tender and cooked through. Once steamed, set them aside.
Step 3: Roasting the Zucchini and Garlic
In a wok or a large frying pan, heat 1 teaspoon of extra virgin olive oil over medium-high heat. Once hot, add the sliced zucchini and the whole garlic cloves. Sprinkle a pinch of salt over them and stir-fry on high heat for about 5 to 7 minutes, or until the zucchini softens slightly but retains some texture. The garlic should also become aromatic, and the zucchini will have a slight caramelization on the edges. Once done, remove from heat and set aside.
Step 4: Assembling the Pilaf
To assemble the Broad Bean and Courgette Zucchini Pilaf, start by layering the ingredients in a large mixing bowl. Begin with the fluffy Basmati rice at the bottom, followed by the steamed broad beans, peas, roasted zucchini, and garlic. The layering technique makes it easier to gently combine all the ingredients without breaking the vegetables or overmixing.
Add the fresh mint leaves on top of the mixture to bring a burst of color and a refreshing aroma to the dish. Drizzle a little extra virgin olive oil over the pilaf and toss gently to combine all the flavors together. Taste the pilaf and adjust the salt, if necessary, to suit your preference.
Step 5: Serving
Serve the Broad Bean and Courgette Zucchini Pilaf warm, paired with a bowl of Greek yogurt dip, such as Tzatziki, for an extra touch of creaminess and tang. This dish is perfect for a light Sunday lunch or as a quick and wholesome weeknight dinner. Enjoy the vibrant flavors and the satisfying textures of this hearty yet light vegetarian pilaf.
Nutritional Information (per serving, approx. 1 cup)
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Carbohydrates | 45 g |
| Protein | 5 g |
| Fat | 3 g |
| Saturated Fat | 0.5 g |
| Fiber | 5 g |
| Sodium | 120 mg |
| Sugars | 2 g |
| Vitamin A | 15% of the daily value |
| Vitamin C | 25% of the daily value |
| Iron | 8% of the daily value |
Tips and Variations:
- Make it spicy: Add extra green chilies or a sprinkle of chili flakes for an added kick.
- Vegan option: Omit the Greek yogurt dip for a fully plant-based meal.
- Add protein: Toss in some cooked chickpeas or tofu cubes for a higher-protein version of this pilaf.
- Herb variations: If mint isnβt your favorite, you can use fresh parsley or basil for a different flavor profile.
- Make it a complete meal: This pilaf can be paired with a side of roasted vegetables or a light green salad for a balanced dinner.
The Broad Bean and Courgette Zucchini Pilaf is an easy-to-make, nourishing meal that will quickly become a favorite in your weeknight dinner repertoire. The vibrant mix of flavors from fresh, seasonal vegetables and the aromatic fragrance of mint make this dish a standout on any dinner table.
