Vegetable pilaf
Serves: 4
Time to make: 25 mins
Total cost: $10.20 / $2.55 per serve
(at time of publication)
Ingredients
- 1 tablespoon olive oil
- 400g frozen Chinese vegetable stir-fry mix
- 275g long-grain rice
- 600ml vegetable stock
- 400g can chickpeas, drained, rinsed
- 65g baby spinach
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Instructions
1 Heat oil in a large non-stick pan. Add vegetable mix and cook for 4-5 minutes.
2 Add rice and cook for 1-2 minutes. Pour stock over with 500ml water. Season with salt and pepper. Bring to the boil. Reduce heat, then simmer uncovered for 10-12 minutes, or until most of the liquid has evaporated and rice is tender.
3 Remove from heat. Stir in chickpeas and spinach. Cover with a tight-fitting lid and leave to stand for 5 minutes until spinach and chickpeas are heated through.
4 Season to taste. Separate and fluff rice with fork. Serve immediately.
Nutrition Info (per serve)
-
Calories 421cal
-
Kilojoules 1760kJ
-
Protein 14g
-
Total fat 6g
-
–Saturated fat 1g
-
Carbohydrates 75g
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–Sugars 8g
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Dietary fibre 9g
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Sodium 590mg
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Calcium 60mg
-
Iron 3mg
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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© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
