Brown Rice Pilaf

Elevate your side dish game with this hearty and wholesome Brown Rice Pilaf, a nutritious take on a classic favorite. Made with nutty brown rice, aromatic vegetables like onion, carrot, and celery, and infused with the earthy flavors of garlic and thyme, this pilaf is the perfect balance of taste and texture. Toasting the rice before simmering in savory chicken or vegetable broth adds a rich depth of flavor, while a garnish of fresh parsley lends a bright, herbal finish. Ready in under an hour and packed with fiber and nutrients, this one-pot dish is an excellent choice for weeknight dinners or meal prep. Serve it alongside grilled chicken, fish, or roasted vegetables for a complete, satisfying meal!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2.5 cups low-sodium chicken or vegetable broth
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 1 medium carrot, finely diced
• 1 stalk celery, finely diced
• 2 cloves garlic, minced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 teaspoon dried thyme
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Rinse the brown rice under cold water using a fine-mesh sieve to remove excess starch. Set aside to drain.

Step 2

In a medium saucepan or deep skillet, heat the olive oil over medium heat.

Step 3

Add the chopped onion, carrot, and celery. Sauté for 4–5 minutes, stirring occasionally, until the vegetables are softened and the onion is translucent.

Step 4

Add the minced garlic, salt, black pepper, and dried thyme. Sauté for an additional 30 seconds until fragrant.

Step 5

Stir in the drained brown rice and toast for 2–3 minutes, stirring frequently, until the rice is lightly golden and well-coated with the oil.

Step 6

Pour in the chicken or vegetable broth, stirring well to combine. Bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low, cover the pan with a tight-fitting lid, and let the pilaf simmer for 40–45 minutes, or until the rice is tender and the liquid is fully absorbed.

Step 8

Remove the saucepan from heat and let it sit, covered, for 5 minutes to allow the rice to steam and fluff up.

Step 9

Gently fluff the rice with a fork and garnish with fresh parsley, if desired, before serving.

Nutrition Facts

Serving size	1045.5 grams (1045.5g)

Amount per serving	% Daily Value*
Calories	596

Total Fat 31.50g	40%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1617mg	70%
Total Carbohydrate 68.00g	25%
Dietary Fiber 8.20g	29%
Total Sugars 8.70g
Protein 10.40g	21%

Vitamin D 0IU	0%
Calcium 137mg	11%
Iron 3mg	16%
Potassium 742mg	16%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.5%

Protein: 7.0%

Carbs: 45.6%