VEGETABLE AND BARLEY PILAF
Hearty, colorful, easy and fast were the reviews we gave this good-for-you dish. Barley has a healthy amount of soluble fiber, which aids digestion. And it can help to lower cholesterol, too! You can easily substitute other fresh veggies you have on hand. -Jesse Klausmeier, Burbank, California
Provided by Taste of Home
Categories Side Dishes
Time 30m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a large saucepan, saute zucchini and carrot in butter until crisp-tender. Add broth; bring to a boil. Stir in barley. Reduce heat; cover and simmer until barley is tender, 10-12 minutes., Stir in the onions, marjoram, salt and pepper. Remove from the heat; cover and let stand for 5 minutes.
Nutrition Facts : Calories 219 calories, Fat 4g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 480mg sodium, Carbohydrate 39g carbohydrate (3g sugars, Fiber 10g fiber), Protein 9g protein.
ROASTED VEGETABLE PILAF PROVENÇAL
Steps:
- Heat oven to 425. Heat 1 Tbsp. oil in heavy, large saucepan over medium heat. Add shallots and sauté until lightly browned. Add rice, chicken broth and 1 tsp. herbs de Provence. Bring to a boil. Cover and simmer at low heat until rice is tender, about 45 minutes. Meanwhile, in 15 x 10 x 1-inch pan, combine mushrooms, zucchini and bell pepper. Add remaining 2 Tbsp oil, remaining 1 tsp. herbs, salt and pepper. Toss to coat. Bake 15 minutes; stir in tomatoes. Bake 5 minutes more or until vegetables are tender. Stir vegetables and olives into rice. Garnish with fresh herb sprigs if desired. Makes 6 servings. Nice with grilled chicken. Priscilla Yee Concord, California
ROASTED HARISSA VEGETABLES WITH KALE & GINGER PILAF
Oven bake butternut squash, peppers and onions in North African spice then serve with superhealthy greens and basmati rice
Provided by Jennifer Joyce
Categories Dinner, Main course
Time 45m
Number Of Ingredients 13
Steps:
- Heat oven to 200C/180C fan/gas 6. Put the squash, onion and pepper on a large baking tray or 2 smaller ones. Toss them with the harissa and season. Roast for 30 mins or until golden and tender.
- Meanwhile, make the pilaf. Heat the olive oil in a saucepan over a medium heat and add the onion, garlic, ginger and chilli. Season and cook for 5 mins or until the onion is translucent. Add the kale, rice and stock. Bring to the boil, reduce the heat to low, cover with a lid and cook for 10-12 mins or until tender. Serve with the roasted vegetables and some yogurt.
Nutrition Facts : Calories 371 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 68 grams carbohydrates, Sugar 19 grams sugar, Fiber 7 grams fiber, Protein 10 grams protein, Sodium 0.5 milligram of sodium
SPICED VEGETABLE PILAF
Get four of your five-a-day in one colourful bowl. Vary the veg according to what's in season
Provided by Good Food team
Categories Dinner, Main course
Time 50m
Number Of Ingredients 11
Steps:
- Heat oven to 200C/180C fan/gas 6. In boiling water, cook carrots for 4 mins, tipping in onions for the last min of cooking. Drain and mix in a roasting tin with 4 tsp oil, the cumin and seasoning. Roast for 30 mins, while you cook the rice.
- Heat remaining 2 tsp oil in a large pan. Add cardamom and cinnamon for 30 secs, then add rice and toast for 1 min. Pour over stock and 100ml water, then simmer, covered, for 25-30 mins, until rice is tender and the water absorbed. Remove cinnamon and cardamom.
- Tip in lentils and fork through before topping with spinach. Put lid back on and cook over a low heat, stirring once, until spinach has wilted and lentils heated through. Fork through again before tipping the cumin roasted veg onto the top and sprinkling with almonds, if using.
Nutrition Facts : Calories 375 calories, Fat 9 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 66 grams carbohydrates, Sugar 18 grams sugar, Fiber 11 grams fiber, Protein 12 grams protein, Sodium 0.6 milligram of sodium
ROAST CAULIFLOWER & HAZELNUT PILAF
This simple basmati rice pot is flavoured with coriander, garam masala and ginger for a healthy and satisfying meal
Provided by Good Food team
Categories Dinner, Main course
Time 1h
Number Of Ingredients 13
Steps:
- Heat oven to 200C/180C fan/gas 6. Heat 1 tbsp of the oil in a large pan, add the onion and cook for 5 mins until golden. Add the garlic, ginger, garam masala and rice, and cook for a few more mins. Add the stock and curry leaves, and season. Bring to the boil, then reduce heat to low. Cover and simmer for 40 mins.
- Toss the cauliflower in the curry powder and remaining oil, season and put on a baking sheet. Roast in the oven for 40 mins until tender.
- Remove the rice pan from the heat and leave for 5 mins, then gently stir through the roasted cauliflower, coriander and toasted hazelnuts. Serve with natural yogurt.
Nutrition Facts : Calories 563 calories, Fat 26 grams fat, SaturatedFat 3.8 grams saturated fat, Carbohydrate 65 grams carbohydrates, Sugar 9 grams sugar, Fiber 8 grams fiber, Protein 17 grams protein, Sodium 0.6 milligram of sodium
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