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Lemon, pea and broccoli pilaf
Mains
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Lemon, pea and broccoli pilaf

Serves: 4
Time to make: 40 mins
Total cost: $7.28 / $1.82 per serve

(at time of publication)

Ingredients

  • 2 teaspoons olive oil
  • 1 medium-sized onion, finely chopped
  • 2 stalks celery, trimmed, finely diced
  • 2 cloves garlic, minced
  • 2 teaspoons finely grated lemon zest
  • 1 cup (220g) basmati rice
  • ½ cup white wine
  • 1 ½ cups liquid salt-reduced vegetable stock
  • ½ large head broccoli (about 350g), trimmed, cut in florets
  • 1 cup frozen peas, thawed
  • 2 tablespoons chopped fresh flat-leaf parsley
  • ¼ cup slivered almonds, lightly toasted

  • Instructions

    1 Set a large saucepan (that has a lid) over a medium heat. Add oil and heat. Add onion and celery. Cook, stirring, for 5 minutes or until onion is soft. Add garlic and lemon zest. Cook, stirring, for 1 more minute.

    2 Add rice. Stir to coat. Add wine. Simmer until almost evaporated. Add stock with 1 cup water and bring to the boil. Reduce heat to low, cover with lid and simmer for 12 minutes. Add broccoli and peas then cover and simmer for 3 more minutes. Remove from heat, cover and leave to steam for 2-3 more minutes.

    3 Add parsley to rice, season with black pepper and fluff with a fork. Garnish with almonds and serve.

    Variations

    • To include meat, add 400g of thinly sliced chicken breast with the onion at step 1.
    • Make it gluten free: Use gluten-free stock.

    Nutrition Info (per serve)

    • Kilojoules 1370kJ

    • Calories 328cal

    • Protein 11g

    • Total fat 7g

    • –Saturated fat 1g

    • Carbohydrates 50g

    • –Sugars 6g

    • Dietary fibre 7g

    • Sodium 430mg

    • Calcium 80mg

    • Iron 2.5mg

    Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
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    Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut
    First published: Jun 2014

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