Spiced vegetable pilaf

Spiced vegetable pilaf

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(5 ratings)

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Cooking time

Prep: 10 mins Cook: 40 mins

Skill level

Easy

Servings

Serves 4

Get four of your five-a-day in one colourful bowl. Vary the veg according to what's in season

Nutrition and extra info

Additional info

  • Vegetarian
  • Vegan
  • Healthy
Nutrition info

Nutrition per serving

kcalories
375
protein
12g
carbs
66g
fat
9g
saturates
1g
fibre
11g
sugar
18g
salt
0.6g

Ingredients

  • 6 carrots, cut lengthways into 6-8 wedges
  • 3 red onions, cut into wedges
  • 2 tbsp olive oil
  • 2 tsp cumin seeds
  • 4 cardamom pods
  • 1 cinnamon stick
  • 200g brown basmati rice, rinsed
  • 400ml vegetable stock
  • 400g can brown lentils, rinsed and drained
  • 200g baby spinach
  • handful toasted flaked almonds, or a few whole almonds (optional)

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Method

  1. 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.
  2. 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.
  3. 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.

Recipe from Good Food magazine, July 2010

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Comments

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Zootfruit's picture
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Just about to make this for the second time. I use cinnamon powder instead of the stick and don't put in lentils (never buy them for some reason). I don't par boil the veg and it's a doddle and very tasty.

katedunne's picture

there is no need to parboil the veg first. try roating the veg with spray oil to reduce the calories.

poochie1's picture
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Healthy midweek dinner made with store cupboard ingredients. We've cooked this a few times. It's really nice served with tzatziki.

janbomyers's picture
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I loved this just as it is!

Frantic Flapjack's picture
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This was very tasty, colourful and nutritious but a bit of a faff to put together. Served with sausages.

sw77's picture

There is no need to par boil the veg

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