2019-08-01 Eat Well

Vegetarian Brown Rice Pilaf with Toasted

Nuts and Dried Fruit

Recipe / Lisa Holmen

This vegetarian pilaf combines fluffy brown rice with

roasted nuts, dried fruit and creamy feta cheese. The

secret to making the perfect pilaf rice is to leave the lid

on while cooking to make it fluff up. Let it sit for at least

10 mins to really soak in the flavours and ensure the rice

is perfectly cooked.

Serves: 2

2 tbsp extra-virgin olive oil

½ small onion, finely

chopped

2 cloves garlic, finely

chopped

175g brown basmati rice

½ tsp ground turmeric

375mL vegetable stock

50g dried fruit (raisins,

cranberries or apricots)

20g slivered almonds

20g pistachios, shelled

50g feta

1 bunch flat-leaf p arsley,

chopped

1 lime, sliced

Heat olive oil in large saucepan over medium heat. Add

onion and garlic and cook for few mins until translucent.

Add brown rice to pan and stir to coat, then add turmeric

and stir well.

Add vegetable stock and dried fruit and bring to boil.

Cover and reduce heat. Cook for 15 mins, covered, until all

liquid is absorbed. Remove pan from heat and rest for

10 mins with lid on.

While rice is cooking, heat non-stick frying pan over

medium heat. Scatter nuts on pan and toast until slightly

golden. Remove from heat and leave aside to cool.

Fluff up rice with fork and divide pilaf between plates. Top

with toasted nuts, feta, parsley and squeeze of lime juice.

Serve immediately.

Mushroom Pilaf with Toasted Pine Nuts

Recipe / Lisa Guy

Pine nuts are a nutritious seed containing vitamins E and K, magnesium

and beneficial monounsaturated fats, all needed for good heart health.

Eating foods such as garlic, onion and mushrooms that are good sources

of the trace mineral selenium will help boost immune function and

reduce inflammation in the body.

Serves: 3–4

4 tbsp cold-pressed

olive oil

1 small onion, finely

chopped

3-4 garlic cloves,

minced

400g sliced

mushrooms (white,

cremini, shitake)

1½ cups l ong-grain

white rice

1 tsp Italian herbs

Small handful fresh

thyme

Pinch sea salt

& black pepper

3 cups chicken or

vegetable broth

Handful parsley,

freshly chopped

½ lemon, juice & zest

½ cup toasted pine

nuts

Heat olive oil in large saucepan over

medium heat, add onion and garlic

until soft.

Wash mushrooms and pat dry

with paper towel. Add to pan and

cook until soft.

Add rice, Italian herbs, thyme and

salt and pepper and stir through.

Add stock, cover and simmer for

20 mins.

Add fresh parsley, lemon juice and

zest and toasted pine nuts and cook

for further 10 mins.

Allow rice to rest for 5 mins

before serving. Top with fresh herbs

and more pine nuts.

Vegetarian Brown Rice Pilaf with

Toasted Nuts and Dried Fruit

Mushroom Pilaf with

Toasted Pine Nuts

Photography: Lisa Holmen, Lisa Guy

36 | EatWell

RECIPES

pilafs

EWL026_034-043 CR Pilafs-PR.indd 36EWL026_034-043 CR Pilafs-PR.indd 36 5/08/2019 11:22:33 AM5/08/2019 11:22:33 AM

VegetarianBrownRicePilafwithToasted

NutsandDriedFruit

Recipe/ LisaHolmen

Thisvegetarianpilafcombinesfluffybrownricewith

roastednuts,driedfruitandcreamyfetacheese.The

secrettomakingtheperfectpilafriceis toleavethelid

onwhilecookingtomakeit fluffup.Letit sitforatleast

10 minstoreallysoakintheflavoursandensuretherice

is perfectlycooked.

Serves: 2

2 tbspextra-virginoliveoil

½smallonion,finely

chopped

2 clovesgarlic,finely

chopped

175gbrownbasmatirice

½tspgroundturmeric

375mLvegetablestock

50gdriedfruit(raisins,

cranberriesorapricots)

20gsliveredalmonds

20gpistachios,shelled

50gfeta

1 bunchflat-leafparsley,

chopped

1 lime,sliced

Heatoliveoilinlargesaucepanovermediumheat.Add

onionandgarlicandcookforfewminsuntiltranslucent.

Addbrownricetopanandstirtocoat,thenaddturmeric

andstirwell.

Addvegetablestockanddriedfruitandbringtoboil.

Coverandreduceheat.Cookfor 15 mins,covered,untilall

liquidis absorbed.Removepanfromheatandrestfor

10 minswithlidon.

Whilericeis cooking,heatnon-stickfryingpanover

mediumheat.Scatternutsonpanandtoastuntilslightly

golden.Removefromheatandleaveasidetocool.

Fluffupricewithforkanddividepilafbetweenplates.Top

withtoastednuts,feta,parsleyandsqueezeoflimejuice.

Serveimmediately.

MushroomPilafwithToastedPineNuts

Recipe/ LisaGuy

Pinenutsarea nutritiousseedcontainingvitaminsE andK,magnesium

andbeneficialmonounsaturatedfats,allneededforgoodhearthealth.

Eatingfoodssuchasgarlic,onionandmushroomsthataregoodsources

ofthetracemineralseleniumwillhelpboostimmunefunctionand

reduceinflammationinthebody.

Serves:3–4

4 tbspcold-pressed

oliveoil

1 smallonion,finely

chopped

3-4garliccloves,

minced

400gsliced

mushrooms(white,

cremini,shitake)

1½cupslong-grain

whiterice

1 tspItalianherbs

Smallhandfulfresh

thyme

Pinchseasalt

& blackpepper

3 cupschickenor

vegetablebroth

Handfulparsley,

freshlychopped

½lemon,juice& zest

½cuptoastedpine

nuts

Heatoliveoilinlargesaucepanover

mediumheat,addonionandgarlic

untilsoft.

Washmushroomsandpatdry

withpapertowel.Addtopanand

cookuntilsoft.

Addrice,Italianherbs,thymeand

saltandpepperandstirthrough.

Addstock,coverandsimmerfor

20 mins.

Addfreshparsley,lemonjuiceand

zestandtoastedpinenutsandcook

forfurther 10 mins.

Allowricetorestfor5 mins

beforeserving.Topwithfreshherbs

andmorepinenuts.

Vegetarian Brown Rice Pilaf with

Toasted Nuts and Dried Fruit

Mushroom Pilaf with

Toasted Pine Nuts

Photography: Lisa Holmen, Lisa Guy

36 | EatWell

RECIPES

pilafs