Quick green vege pilaf

Author: Niki Bezzant - Founding Editor

First published: Apr 2017

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This low calorie, quick green vege pilaf is so good for you, easy to make and on the table in 20 minutes. It''s high in fibre and iron, with gluten and vegan options, absolutely delicious!

Serves: 1

Time to make: 20 mins

Ingredients

More weights & measures

¾ cup cooked black or brown rice
½ cup chopped broccoli
⅓ cup fresh or frozen peas
1 courgette, diced
1 ½ cups roughly chopped spinach or silver beet leaves
½ cup reduced-salt vegetable stock
black pepper, to serve
2 tablespoons grated parmesan, to serve
1 teaspoon olive oil, to serve

Instructions

1 Heat a pan over a medium heat. Add rice, vegetables and stock to pan and bring to a simmer. Cook until liquid is absorbed and veges are tender.

2 Serve pilaf seasoned with black pepper and sprinkled with parmesan and olive oil.

Variations

Make it gluten free: Check stock is gluten free.

Make it vegan: Use vegan cheese and check stock is vegan (we use Massel stock).

Nutrition Info (per serve)

Calories 388cal

Kilojoules 1630kJ

Protein 17g

Total fat 10g

–Saturated fat 3g

Carbohydrates 50g

–Sugars 6g

Dietary fibre 9g

Sodium 610mg

Calcium 230mg

Iron 5.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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