Parsnip pilaf
Slow cook basmati rice with lentils and spices, roast your veg then serve with a coriander, dill, parsley and mint salsa verde
Difficulty and servings
Serves 8 - 10
Preparation and cooking times
Prep 30 mins
Cook 1 hr 5 mins
plus soaking
Vegetarian, Low-fat
- Soak the rice in water for 1 hr, then rinse in a sieve until the water runs clear. Heat oven to 200C/180C fan/gas 6. Bring a large saucepan of water to the boil with the stock cube in it. Add the rice and lentils, and simmer for 5 mins until just beginning to soften on the outside. Drain well.
- Toss the chunky parsnips with 2 tbsp of the oil, the orange zest, 1 tsp of the cumin seeds and plenty of seasoning in a roasting tin. Roast for 30 mins until golden, then drizzle with honey and roast for 5-10 mins more.
- Meanwhile, heat 1 tbsp of the oil in a wide flameproof casserole or deep pan. Fry the onions until softened and browned. Stir in the remaining cumin with the rest of the spices and cook for 1 min, then add the grated parsnips and raisins, and cook for 1 min more. Turn the heat right down and stir in the rice mixture and lemon zest with plenty of seasoning.
- Melt the butter and remaining 1 tbsp oil in the big saucepan you cooked the rice in. Tip in the rice mixture and roughly flatten the surface. Poke 3 steam holes in the rice with the handle of a wooden spoon. Cover the pan with a tea towel, then put on the lid. Cook for 20-25 mins more, making sure the heat stays quite low.
- To make the herb sauce, whizz all the ingredients to a salsa-like mix. Spread the rice on a serving platter, breaking up any crispy chunks from the bottom. Top with the roasted parsnips and herb sauce, and serve with some yogurt, if you like.
PER SERVING (10)
326 kcalories, protein 7g, carbohydrate 52g, fat 9 g, saturated fat 2g, fibre 8g, sugar 20g, salt 0.4 g
Recipe from Good Food magazine, October 2012.
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Ingredients
- 300g basmati rice
- 1 vegetable stock cube
- 140g red lentils
- 1kg parsnips , 200g grated, remainder cut into long chunky wedges
- 4 tbsp olive oil
- zest 2 oranges (use the juice in the sauce)
- 2 tsp cumin seeds
- 2 tbsp honey
- 3 onions , sliced
- 1 tsp each turmeric, ground coriander and caraway
- 100g raisins
- zest 3 lemons (use the juice in the sauce)
- 25g butter
- yogurt , to serve (optional)
FOR THE HERB SAUCE
- 25g pistachios
- juice 3 lemons
- juice 2 oranges
- small bunch coriander
- small bunch each dill, parsley and mint , stalks discarded
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Difficulty and servings
Serves 8 - 10
Preparation and cooking times
Prep 30 mins
Cook 1 hr 5 mins
plus soaking
Vegetarian, Low-fat
Ingredients
- 300g basmati rice
- 1 vegetable stock cube
- 140g red lentils
- 1kg parsnips , 200g grated, remainder cut into long chunky wedges
- 4 tbsp olive oil
- zest 2 oranges (use the juice in the sauce)
- 2 tsp cumin seeds
- 2 tbsp honey
- 3 onions , sliced
- 1 tsp each turmeric, ground coriander and caraway
- 100g raisins
- zest 3 lemons (use the juice in the sauce)
- 25g butter
- yogurt , to serve (optional)
FOR THE HERB SAUCE
- 25g pistachios
- juice 3 lemons
- juice 2 oranges
- small bunch coriander
- small bunch each dill, parsley and mint , stalks discarded
PER SERVING (10)
326 kcalories, protein 7g, carbohydrate 52g, fat 9 g, saturated fat 2g, fibre 8g, sugar 20g, salt 0.4 g
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08 November 2012
Charlotte rated and commented on this recipe
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21 January 2013
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