Spiced vegetable pilaf

Spiced vegetable pilaf

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(9 ratings)

Prep: 10 mins Cook: 40 mins


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

  • Vegetarian
  • Vegan
  • Healthy

Nutrition: per serving

  • kcal375
  • fat9g
  • saturates1g
  • carbs66g
  • sugars18g
  • fibre11g
  • protein12g
  • salt0.6g
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  • 6 carrots, cut lengthways into 6-8 wedges



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 3 red onions, cut into wedges
  • 2 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 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



    The lentil plant (Lens Culinaris) originates from Asia and North Africa and is one of our oldest…

  • 200g baby spinach
  • handful toasted flaked almonds, or a few whole almonds (optional)


    arr-mund or al-mund

    Sweet almonds have a subtle fragrance that lends itself well to baking and also works well with…


  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.

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Comments, questions and tips

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Ruth Mundy
23rd Mar, 2015
This was absolutely delicious, I will be making this again and again for sure!
17th May, 2012
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.
13th May, 2012
there is no need to parboil the veg first. try roating the veg with spray oil to reduce the calories.
13th Sep, 2010
Healthy midweek dinner made with store cupboard ingredients. We've cooked this a few times. It's really nice served with tzatziki.
4th Aug, 2010
I loved this just as it is!
Frantic Flapjack
23rd Jul, 2010
This was very tasty, colourful and nutritious but a bit of a faff to put together. Served with sausages.
sw77's picture
1st Jul, 2010
There is no need to par boil the veg
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