Heart-Healthy Vegetable Pilau

Brighten up your meal plan with this Heart-Healthy Vegetable Pilau, a wholesome and flavorful dish packed with vibrant vegetables, fragrant spices, and nutrient-rich brown basmati rice. Infused with turmeric, cumin, and coriander, this pilau offers a satisfying blend of warm, earthy flavors while staying heart-conscious with low-sodium vegetable broth and olive oil. Fresh veggies like carrots, green beans, red bell pepper, and green peas add color, crunch, and nutritional goodness, making it a perfect all-in-one meal or an impressive side dish. Finished with a sprinkle of fresh cilantro and a splash of zesty lemon juice, this easy-to-make pilau is ready in just 45 minutes and is sure to delight your taste buds while supporting your health. Ideal for those seeking nutritious dinner recipes or plant-based meal ideas!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown basmati rice
• 1 tablespoon Olive oil
• 1 medium Yellow onion, finely chopped
• 3 pieces Garlic cloves, minced
• 1 teaspoon Fresh ginger, grated
• 1 large Carrot, diced
• 1 cup Green beans, trimmed and chopped
• 1 medium Red bell pepper, diced
• 0.5 cup Frozen green peas
• 2 cups Low-sodium vegetable broth
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 piece Cinnamon stick
• 1 piece Bay leaf
• 0.25 teaspoon Salt (optional or low-sodium)
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Fresh lemon juice

Directions

Step 1

Rinse the brown basmati rice under cold running water until the water runs clear, then soak it in water for 20 minutes. Drain and set aside.

Step 2

Heat the olive oil in a large pan or pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for another 30 seconds until fragrant.

Step 4

Add the diced carrot, green beans, and red bell pepper. Sauté the vegetables for about 5 minutes, stirring frequently.

Step 5

Mix in the ground turmeric, ground cumin, and ground coriander. Stir to coat the vegetables evenly with the spices.

Step 6

Add the drained brown rice to the pan, stirring gently to combine with the vegetables and spices.

Step 7

Pour in the low-sodium vegetable broth and add the cinnamon stick and bay leaf. If using, add the salt at this stage.

Step 8

Bring the mixture to a boil, then reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for 25 minutes or until the rice is cooked and liquid is fully absorbed.

Step 9

In the last 5 minutes of cooking, stir in the frozen green peas to allow them to steam with the rice.

Step 10

Once cooked, remove the pan from heat and let it sit, covered, for 5 minutes. Remove the bay leaf and cinnamon stick.

Step 11

Fluff the pilau with a fork, then stir in the fresh cilantro and lemon juice for a burst of freshness.

Step 12

Serve warm as a main dish or a side, and enjoy this heart-healthy meal!

Nutrition Facts

Serving size	1256.9 grams (1256.9g)

Amount per serving	% Daily Value*
Calories	642

Total Fat 18.00g	23%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 922mg	40%
Total Carbohydrate 108.90g	40%
Dietary Fiber 21.60g	77%
Total Sugars 25.30g
Protein 18.70g	37%

Vitamin D 0IU	0%
Calcium 258mg	20%
Iron 8mg	47%
Potassium 1869mg	40%

*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: 24.1%

Protein: 11.1%

Carbs: 64.8%