toodle.

Broad Bean and Courgette Pilaf

A fragrant vegetarian pilaf featuring toasted spices, tender broad beans, and charred griddled courgettes topped with fresh yogurt and herbs.

VegetarianHealthySummerRicePilaf

Estimated Nutrition

Per Serving Total
Calories 541.2 kcals 2164.8 kcals
Carbohydrates 52.7 grams 210.6 grams
Fat 32.1 grams 128.2 grams
Protein 10.6 grams 42.4 grams
Cook Time
30 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

Dairy
50
g
Butter
100
g
Yoghurt
For dolloping
Fruits
1
piece
Lemon Juice
Fresh squeeze for garnish
GrainsCereals
225
g
Basmati Rice
Soaked for 20 minutes and drained
LegumesPulses
200
g
Broad Beans
Podded and membranes removed
Liquids
400
ml
Vegetable Stock
NutsSeeds
1
tsp
Cumin Seeds
Toasted and ground
1
tsp
Coriander Seeds
Toasted and ground
2
clove
Garlic
Peeled and crushed
1
stick
Cinnamon
1
tsp
Turmeric
Ground
10
piece
Cardamom Pods
Lightly crushed
2
piece
Cloves
Whole
1
pinch
Salt
To taste
1
pinch
Black Pepper
Freshly ground, to taste
1
bunch
Parsley
Freshly chopped for garnish
OilsFats
50
ml
Vegetable Oil
1
tbsp
Olive Oil
For brushing
Vegetables
1
piece
Onion
Peeled and finely chopped
4
piece
Courgettes
Cut into 3cm rounds

Steps

  • Toast cumin and coriander seeds in a dry pan for 3 minutes until aromatic, then grind.
  • Fry onion and garlic in vegetable oil for 8 minutes until softened.
  • Stir in the toasted spices, cinnamon, turmeric, cardamom, and cloves, then cook for 3 minutes.
  • Add rice, broad beans, and stock, then cover and simmer for 15 minutes.
  • Brush courgettes with olive oil, season, and griddle for 3 minutes per side until charred.
  • Stir butter into the rice, top with courgettes, and garnish with parsley, lemon, and yoghurt.