By Ashley Jean November 7, 202323 mins read33 Views
This Vegetable Rice Pilaf, a healthy, easy-to make side dish, is packed with nutrients, flavor and fresh vegetables. It's ready to go with any main course in 30 minutes.
Origins of Rice Pilaf
The popular rice pilaf dish is believed to have originated from ancient Persia, now Iran. The dish originated in Persia and spread to other regions of the Middle East, Asia and Europe. It has evolved into many regional variations that are enjoyed worldwide.
The Middle Eastern rice can be made vegan as is. We've substituted vegan butter for the dairy butter to sauté the aromatics. You can still use your favorite cooking oils. The rest of the dish is made up of plant-based ingredients such as long grain rice and broth. Fresh veggies, herbs and spices are also included. This rice dish is full of flavor and can be served with any main dish, every day! This dish is perfect for holiday meals, like Thanksgiving and Christmas.
Ingredients you'll need
White Rice:This is a recipe that uses white rice. It's a quick-cooking rice with a light texture and mellow flavor. White rice should not be substituted with other grains or brown rice. The liquid ratios and timing are specific to white rice.
Aromatics In addition to the classic onions and garlic, this rice pilaf is also a great way to use a variety of fresh herbs. We love sage and thyme but you can use any combination of fresh herbs. You can also use 1/2 teaspoon of each dried herb and adjust the taste.
Broth :Any vegetable broth, homemade or store-bought will work for this recipe. Add additional salt to your taste if you're using vegetable stock.
Vegetables : Feel free to change the vegetables depending on the season. This vegetable rice pilaf is a favorite during cooler autumn months. We like to use carrot and zucchini. Green beans, bell peppers and green peas are all good options. This recipe is great for using up leftover vegetables and extra veggies.
Fresh Lemon Juice:A squeeze or two of fresh lemon adds brightness and acidity to the dish, making it taste more fresh.
Add-ons are available as an option
Add nutsSlivered Almonds and Pine Nuts are popular additions to vegetable rice pilaf that add a nice crunch.
Add fresh lemon zest: Do you love the zest of fresh lemons? Add fresh lemon zest to take it to the next step.
Add soya sauce to your dish: To add umami and salt, you can add soya sauce or gluten-free tamari.
Add dried fruit: Raisins or currants can be added to vegetable rice pilaf.
Add fresh herbs to the top: You can add fresh herbs to the top of the rice in addition to the thyme and rosemary that are already present. Fresh parsley complements the flavors of the dish.
Add vegan parmesan or vegan feta cheese to the dish.
Equipment Required
Large skillet with lid
Spatula
Fork (for fluffing rice)
How to make Vegetable Pilaf
Sautéonions in a large pan over medium heat. Add butter to the pan. Add the onion dices and salt once butter has melted. Saute the onions for 5 minutes or until they are translucent and soft.
Toast the rice. Mix the rice with the garlic, carrots, and herbs. Cook the rice for a few moments, until it is fragrant and lightly toasted.
Simmer for 10 minutes. Stir in the broth and then turn the heat up to medium. Bring the rice pilaf up to a rolling boil, reduce the heat, cover and simmer the dish for 10 minutes.
Stir in the Zucchini. Add the zucchini to the rice after 10 minutes.
Steam for 10 Minutes. Cover the rice pilaf and leave it aside to steam for 10 minutes.
Fluff the rice. After 10 minutes, fluff with a fork. Mix in the parsley, lemon juice and salt and pepper to taste.
Serve immediately. Serve immediately.
Serving Suggestions
A homemade rice pilaf goes with just about anything. This is the perfect side for weeknight meals, hearty dinners or meal preparation. It's great for making homemade rice bowls to serve with mains such as Lemon Pepper Tofu or Portobello Mushroom steaks.
This dish pairs perfectly with a variety of veggie-rich side dishes, such as our Simple Pan-Fried Asparagus or Brussels Sprouts Caesar Salad. You can even grill some corn in the summer!
Recipe FAQs
What's the difference between rice pilaf and regular rice?
Regular rice is unseasoned, plain rice that's usually cooked in broth or water. Rice pilaf is a dish cooked in broth and seasoned with vegetables, aromatics, and seasonings. Both are great as a side dish but rice pilaf has a richer flavor and texture.
Why is my pilaf of rice mushy or gummy?
If the rice pilaf is overcooked, or if there's too much liquid in it, then it can turn mushy. Follow the ratio of liquid to rice carefully to avoid mushy, sticky rice. As you cook, check periodically to see if the rice is done (similarly to when cooking pasta). ).
How to make dry rice pilaf
Dry rice pilaf can be easily repaired, unlike a mushy pilaf! Add additional liquid to the dry rice pilaf over a low heat. Start with a few tablespoons and keep adding until the rice has a fluffy texture.
Storage Instructions
In an airtight container, leftover rice pilaf can be kept in the fridge for up to four days. This recipe can be frozen, but zucchini may not thaw as well (it could become mushy). You can freeze your rice pilaf better if you use heartier vegetables like green beans or peas.
If you recreate one of our recipes please tag us @sweetsimplevegan or @consciouschris on Instagram with the hashtag #sweetsimplevegan. We love to see photos!
This Vegetable Rice Pilaf, a healthy, easy-to make side dish, is packed with nutrients, flavor and fresh vegetables. It's ready to go with any main course in 30 minutes.
Ingredients
2 tablespoons Vegan butter (or oil).
1 small, yellow onion finely diced
half teaspoon sea salt
1 cup white uncooked rice, rinsed and dried
4 cloves garlic, finely minced
1/2 cup carrots, shredded
1 1/2 teaspoon chopped Sage (or half tsp dry)
1 1/2 teaspoon chopped Thyme (or half tsp dry)
1 1/2 teaspoon chopped thyme (or half tsp dry)
1 3/4 cups hot broth
1 large or 2 small zucchini, cut into quarter moons
2 tablespoons fresh lemon juice
2 tablespoons fresh parsley, chopped
Black pepper to taste
Instructions
Heat the vegan Butter in a large pan over medium low heat. Add the onion dices and salt. Sauté until translucent (about 5 minutes).
Mix the rice with the garlic, carrots, and herbs. Stir frequently while cooking the rice for about 3 minutes.
Add the hot broth, and combine. Heat to medium, bring to a rolling boil and then turn the heat down to low. Cover and simmer 10 minutes.
Cover the pan and cook it on low for another 5 minutes.
Continue to let the covered pot sit for another 10 minutes.
Cover the rice and fluff it with a fork. Add the parsley and lemon juice and season to taste with black pepper and salt.
Enjoy!
Notes
You can use shredded white or sweet potatoes. The two will give a slightly different taste
Nutrition facts does not include salt or pepper for taste.
Disclaimer: The nutrition information displayed is a rough estimate from an online calculator. This information is not intended to replace professional advice. This page may include affiliate links. Affiliate links simply mean that we receive a commission when you buy through these links. Your price will remain the same. Sweet Simple Vegan appreciates your support!
Sweet Simple Vegan published Easy Vegetable Rice Pilaf first.
By: Jasmine Briones Title: Easy Vegetable Rice Pilaf Sourced From: sweetsimplevegan.com/fall-vegetable-rice-pilaf/ Published Date: Mon, 06 Nov 2023 21:00:00 +0000
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Frequently Asked Questions
Is it possible to make the switch to a plant based diet?
While it can seem intimidating to transition to a vegan diet, it doesn’t have to be. It is possible to change slowly to a plantbased diet. You can also make adjustments that are manageable. It is important to tailor the transition to each individual's lifestyle, as everyone has different needs. It is important to plan meals around whole foods and not processed food to facilitate the transition. This will ensure that you get enough macronutrients, essential vitamins, and minerals. It also helps if individuals focus on creating meals that they enjoy eating and fit their dietary needs.
A support system of friends, family, and certified healthcare professionals can help people stay on track to their goals for a plant-based lifestyle transition. Finally, cooking new recipes can add variety and excitement along the way. So that people don't feel deprived or bored, there are plenty of delicious vegan options. A successful journey to plant-based living can be achieved by slowly changing your diet while paying attention to your daily nutrient intake.
Are plant-based diets eco-friendly?
The health and environmental benefits of plant-based diets is increasing. Plant-based foods are more sustainable than those derived from animals. They also cause less pollution and emit fewer greenhouse gases. A plant-based diet also takes up fewer resources as plants are typically grown with fewer inputs than animal products. Furthermore, animals raised in commercial farms often consume large amounts of water and land as well as fossil fuels. Some environmental effects of livestock production have been associated with global warming. Reducing consumption of these foods and incorporating more plant-based meals to one's week could help reduce carbon footprint and promote healthier, more eco-friendly practices.
Are you looking to lose weight?
Yes, it is possible to lose weight by eating a plant-based diet. You can eat a variety of fruits, vegetables, legumes, nuts, seeds, whole grain, and other plant-based protein sources to provide enough volume without having to eat unhealthy fats or carbs. A well-rounded vegan meal plan is usually low in saturated fat and cholesterol-containing foods like red meat and processed snacks that tend to add weight instead of take it away. Research shows that eating a plant-based diet can help increase metabolism and decrease the risk of obesity. Eating healthy foods rich in fiber and avoiding starches, sugars, white bread, and pasta can further help weight loss and provide essential vitamins and minerals that the body needs to be healthy.
Statistics
According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
Plant-based meal preparation makes it possible to prepare nutritious, balanced vegan meals ahead. This allows for a more efficient and time-saving approach to cooking. Although it requires planning and preparation, it can save you time and promote healthy eating habits. It is easier to follow a plant-based diet by prepping meals ahead of time. The food will be ready for you when you are hungry. You can also save time by not having to prepare meals from scratch every day.
A key factor in successful plant-based meal preparation is to focus on variety and emphasize whole foods like vegetables, fruits, seeds, legumes, and nuts. You can get better nutrition by choosing different ingredients with different colors. For example, you could use spinach for greens, orange/red carrots for orange/reds, or brown rice to make complex carbohydrates. Each meal should aim to provide a balance between fiber, protein and fats depending on each person's individual needs.
A multi-cooker or slow cooker can be used to maximize meal prep efficiency. You can freeze portions of cooked meals in one batch, and pre-cut vegetables to make it easy to add them to recipes.
A few easy steps can make meal preparation for a plant based diet fun and easy. To get started, create a grocery list based on recipes you plan to make. Local farmers' markets and health food shops are great places to find fresh produce, as well as other quality ingredients. Next, it's important to set aside enough time to prep the food; this alternatives like these mean minimal effort with maximum savings! Proper storage equipment can also help food stay fresh until they are needed.
Plant-based meal planning allows for healthy eating, regardless of how busy one is. Individuals will be able to achieve their nutrition goals faster if they take the guesswork out healthy eating.
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Prep Time: 15 minutes
Category: Entree
Method: Stovetop
Cuisine: Vegan, Gluten-free
