Broad Bean and Courgette Zucchini Pilaf Recipe
This delightful Broad Bean and Courgette Zucchini Pilaf is a perfect blend of flavors and textures, making it an ideal main course for any occasion. Rich in nutrients and vibrant in color, this vegetarian dish is not only satisfying but also incredibly easy to prepare. Paired with a refreshing Greek Yogurt Dip, it’s a dish that can elevate your Sunday lunch or weeknight dinner.
Ingredients
| Ingredient | Quantity |
|---|---|
| Basmati rice | 1 cup |
| Green zucchini | 1, sliced or diced |
| 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 |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | Approx. 250 |
| Protein | 7g |
| Carbohydrates | 45g |
| Dietary Fiber | 8g |
| Total Fat | 5g |
| Saturated Fat | 0.7g |
| Sodium | 150mg |
Preparation Steps
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Prepare the Rice: Begin by rinsing the basmati rice under cold water until the water runs clear. In a medium saucepan, combine the rinsed rice, slit green chilli, salt, a tablespoon of extra virgin olive oil, and 2 cups of water. Bring the mixture to a brisk boil.
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Cook the Rice: Once boiling, reduce the heat to low, cover the pan, and let it simmer until all the water is absorbed, which will take about 15 to 20 minutes. After this, turn off the heat and allow the rice to rest, covered, for an additional 15 minutes. Finally, use a fork to fluff the rice and set it aside.
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Steam the Vegetables: In a steamer, cook the green peas and broad beans with a pinch of salt until they are tender. Set these aside as well.
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Sauté the Zucchini and Garlic: In a wok, heat a teaspoon of olive oil over medium-high heat. Add the sliced zucchini and whole garlic cloves, sprinkling a little salt. Stir-fry until the zucchini is tender but still slightly crisp. Once done, remove from heat.
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Combine the Ingredients: In a large mixing bowl, layer the fluffed rice, steamed peas, broad beans, sautéed zucchini, and chopped mint leaves. Layering helps in mixing without breaking the rice grains.
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Final Touch: Drizzle an additional teaspoon or more of olive oil over the layered ingredients and gently toss to combine. Adjust the salt as needed to suit your taste.
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Serve: Enjoy your Broad Bean and Courgette Zucchini Pilaf warm, ideally accompanied by a side of Greek Yogurt Dip (Tzatziki) to enhance the flavors.
This Broad Bean and Courgette Zucchini Pilaf not only serves as a delightful centerpiece for your meal but also offers a refreshing combination of flavors that’s sure to please everyone at the table. Enjoy!
