Pumpkin and green bean pilaf
Discover a delightful Pumpkin and Green Bean Pilaf recipe that blends aromatic spices like ground cumin with nutritious pumpkin, green beans, and pine nuts. Perfectly cooked in vegetable broth, this dish is enhanced with fresh parsley and red onion for a wholesome, flavor-packed meal. Easy to follow and ready in no time, this pilaf is ideal for a satisfying vegetarian dinner.
- 01 May 2024
- Cook time 15 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
Pumpkin and green bean pilaf is a delicious and nutritious dish that's perfect for any occasion. This recipe combines the sweetness of pumpkin with the crispness of green beans, all harmonized with the rich flavors of ground cumin and pine nuts. Whether you're looking for a side dish or a vegetarian main course, this pilaf will hit the spot with its comforting and aromatic flavors.
Ingredients:
Instructions:
- Rinse the white rice under cold water until the water runs clear. This helps to remove excess starch and prevent the rice from becoming too sticky.
- Finely chop the red onion and trim and chop the green beans into 1-inch pieces.
- Peel and chop the pumpkin into 1-inch cubes.
- Heat a dry skillet over medium heat. Add the pine nuts and toast them, stirring frequently, until they are golden and fragrant (about 3-4 minutes). Be careful not to burn them. Once toasted, remove from the skillet and set aside.
- In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Add the finely chopped red onion to the pot and sauté until it becomes translucent and begins to caramelize (about 5-7 minutes).
- Add the ground cumin to the onions and sauté for another minute until fragrant.
- Add the rinsed white rice to the pot and stir well to coat the rice with the cumin and onion mixture.
- Pour in the vegetable broth and bring the mixture to a boil.
- Once boiling, reduce the heat to low, cover, and let it simmer for about 10 minutes.
- After 10 minutes, add the chopped pumpkin to the pot. Stir gently to combine.
- Cover the pot again and allow the mixture to simmer for another 10 minutes.
- After the pumpkin has simmered for 10 minutes, add the chopped green beans to the pot.
- Continue to cook, covered, for an additional 5 minutes, or until the rice is tender and the liquid has been absorbed.
- Once the rice and vegetables are fully cooked, remove the pot from heat.
- Stir in the toasted pine nuts and chopped fresh parsley.
- Fluff the pilaf gently with a fork to combine all ingredients evenly.
- Taste and adjust seasoning if necessary (consider adding salt and pepper to taste).
- Serve your delicious pumpkin and green bean pilaf hot, either as a main dish or as a side dish.
Tips:
- Rinse the rice thoroughly before cooking to remove excess starch and prevent the pilaf from becoming too sticky.
- Toast the pine nuts in a dry skillet over medium heat until they are golden brown to enhance their flavor.
- Make sure to cut the pumpkin and green beans into uniform pieces to ensure they cook evenly.
- Feel free to substitute vegetable broth with chicken broth if you're not strictly vegetarian.
- For added richness, you can stir in a tablespoon of butter before serving.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Your Pumpkin and Green Bean Pilaf is now ready to be enjoyed! This wholesome dish is a perfect blend of flavors and textures, making it a delightful addition to your meal. Serve it warm and garnish with fresh parsley for an extra touch of freshness. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 530 grams |
| Energy | |
| Calories 380kcal | 15% |
| Protein | |
| Protein 9g | 6% |
| Carbohydrates | |
| Carbohydrates 63g | 19% |
| Fiber 4.47g | 12% |
| Sugar 9g | 9% |
| Fat | |
| Fat 13g | 16% |
| Saturated 1.41g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 580ug | 64% |
| Choline 33mg | 6% |
| Vitamin B1 0.57mg | 47% |
| Vitamin B2 0.32mg | 24% |
| Vitamin B3 4.51mg | 28% |
| Vitamin B6 0.33mg | 20% |
| Vitamin B9 190ug | 47% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 27mg | 30% |
| Vitamin E 2.86mg | 19% |
| Vitamin K 100ug | 80% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.55mg | 0% |
| Iron, Fe 6mg | 52% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 830mg | 24% |
| Selenium, Se 10ug | 18% |
| Sodium, Na 690mg | 46% |
| Zinc, Zn 2.21mg | 20% |
| Water | |
| Water 430g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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