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.

Vegetarian Healthy Summer Rice Pilaf

Estimated Nutrition

Calories

541.2

kcal / serving

2164.8 kcal total

Carbs

52.7g

per serving

210.6 g total

Fat

32.1g

per serving

128.2 g total

Protein

10.6g

per serving

42.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

Butter

100

Yogurt

For dolloping

Fruits

piece

Lemon Juice

Fresh squeeze for garnish

GrainsCereals

225

Basmati Rice

Soaked for 20 minutes and drained

LegumesPulses

200

Broad Bean

Podded and membranes removed

Liquids

400

Vegetable Stock

NutsSeeds

tsp

Cumin Seed

Toasted and ground

tsp

Coriander Seed

Toasted and ground

clove

Garlic

Peeled and crushed

stick

Cinnamon

tsp

Turmeric

Ground

piece

Cardamom Pod

Lightly crushed

piece

Clove

Whole

pinch

Salt

To taste

pinch

Black Pepper

Freshly ground, to taste

bunch

Parsley

Freshly chopped for garnish

OilsFats

Vegetable Oil

tbsp

Olive Oil

For brushing

Vegetables

piece

Onion

Peeled and finely chopped

piece

Courgette

Cut into 3cm rounds

Method

Stir butter into the rice, top with courgettes, and garnish with parsley, lemon, and yoghurt.

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.