Lean pilaf with vegetables. Vegetable pilaf recipe: lean recipes

The combination of vegetables and rice is a very tasty, but also nutritious and healthy dish that can be easily prepared from almost any set of vegetables at hand. Lean pilaf is prepared with the addition of fresh and canned vegetables, various types of mushrooms and aromatic spices.

Vegetable pilaf with mushrooms

Lean pilaf with mushrooms can be prepared with the addition of various vegetables - only onions and carrots remain unchanged.

You will need:

• Vegetable oil - about 2-3 tablespoons;
• Medium-sized carrots - 1 pc.;
• Mushrooms (any, but forest ones are better) - 250-300 g;
• Canned green peas - about 2-3 tbsp. spoons;
• Salt, ground black pepper, a mixture of hops-suneli;
• Bulgarian red pepper - ½ pieces (if the pepper is large);
• Long-grain rice - 1 cup with a slide;
• Onion - 1 large onion.

Vegetable pilaf recipe:

1. To cook vegetable pilaf with mushrooms, prepare and peel vegetables: carrots, bell peppers, onions. Then cut them into small strips.
2. Rinse rice thoroughly several times under running water.
3. Mushrooms cut arbitrarily: thin slices or cubes. Fry the mushrooms in a pan with vegetable oil lightly (until the liquid evaporates).
4. Heat vegetable oil in a wide thick-walled bowl. Add the onions first, then the carrots, and fry them until golden brown.
5. Add bell pepper and washed rice to the fried vegetables. Stirring well, fry everything for a few minutes.
6. Pour 400 ml of clean water into rice with vegetables, add salt and spices.
7. Bring the dish to a boil, then cover with a lid and put on a slow fire.
8. 10 minutes after stewing, open the lid and pour the prepared mushrooms onto the surface of the pilaf. Cover again and let simmer for another 10 minutes.
9. After the specified time, add green peas and cook for another 4-6 minutes.
10. Turn off the fire, rake the pilaf into the middle of the bowl with a slide, cover again and leave to infuse for 10-15 minutes.

To make the lean pilaf more fragrant, you can add garlic to the recipe: it is put whole at the last stage (after the peas).

Summer pilaf with vegetables

This dietary and lean pilaf turns out to be very bright and tasty by adding young zucchini and fresh vegetables to the recipe.

You will need:

• Rice - 250 g (glass);
• Zucchini - 3 small things (about 500 g);
• Purified water - 450 g;
• Tomatoes - 2 small pieces;
• Chili pepper - ¼ small pod;
• Carrots - 1 pc.;
• Bulgarian sweet pepper - 1 piece;
• Garlic - 2-3 small cloves;
• Vegetable oil - a few tablespoons for frying;
• Onions - 2 medium-sized heads;
• Salt, ground black pepper, zira.

Recipe:

1. To cook lean summer pilaf, choose long-grain varieties of rice - such rice will not boil soft.
2. Peel onions and carrots. Cut the medium-sized onion into half rings, and the carrot into thin strips.
3. Pour oil into a thick-walled saucepan and add prepared vegetables there. Put the pan on the fire and fry everything.
4. While the onions and carrots are getting golden, prepare other vegetables: cut the tomatoes and bell pepper into not very large cubes, zucchini into larger pieces (about quarters), chop the garlic and chili pepper into small pieces.
5. First, add garlic and bell pepper to the pan. Lightly fry them for a couple of minutes, and then add the zucchini.
6. Saute vegetables, stirring occasionally, 2-3 minutes. Then pour in the tomatoes and simmer all together for 5-7 minutes.
7. After the specified time, add spices and chopped chili.
8. Pour the pre-washed rice into the pan and smooth on the surface.
9. Pour everything with prepared cold water, and then put on a strong fire.
10. When the water boils in a saucepan, immediately reduce the heat to medium and cook the rice until the liquid has completely evaporated.
11. As soon as the liquid has evaporated, reduce the heat to a minimum, cover the saucepan with a lid and leave to simmer for 10-12 minutes.
12. Turn off the heat and, without opening the lid, leave the dish to brew for 15-20 minutes.

Serve pilaf carefully, pouring it onto a dish so that the vegetables do not wrinkle. You can decorate it with fresh chopped herbs.

Pilaf with vegetables and chicken

A recipe for those who do not like lean pilaf, it can be prepared with tender chicken, remembering to add as many vegetables as possible to the recipe.

You will need:

• Green canned peas - 2-3 tbsp. spoons;
• Salt, ground red pepper, turmeric;
• Long-grain rice - 200-250 g;
• Canned corn - 3 tbsp. spoons;
• Chicken meat - 200-250 g;
• Onion - 2 pcs. small size;
• Chicken meat (any) - 200-250 g;
• Vegetable oil - four tablespoons for frying;
• Carrots - 2 pieces of medium size;
• Bulgarian sweet pepper - 1 pc.

Recipe:

1. To cook such a pilaf, you can use meat from different parts of the chicken: fillet or cut from the legs or thighs (at your discretion and taste). In both cases, cut the meat into small cubes.
2. Rinse the rice and soak for 10-15 minutes with cold water (so that it swells a little).
3. Place the pan over medium heat, add the oil and add the chicken. Fry 12-15 minutes, stirring.
4. Cut the onion and carrot into cubes and add to the meat.
5. After 7-10 minutes, when the vegetables acquire a golden hue, add corn, peas and bell pepper (previously diced) to them.
6. Slightly fry vegetables with meat all together for a few minutes.
7. Drain the water from the rice, put it on the surface and level it.
8. Pour in water (boiling water): so much that the liquid covers 2 cm of the surface.
9. Add prepared spices, and put the pan on high heat.
10. As soon as everything boils, cover the dishes with a lid and sweat over low heat.
11. After 20-25 minutes, turn off the dish and serve hot to the table, garnishing with chopped herbs.

If you wish, you can add any other vegetables (eggplants, turnips and even beets) to vegetable pilaf, frying them with other vegetables beforehand. In lean mushroom pilaf, you can replace mushrooms with boiled beans or peeled peas. Do not be afraid to experiment with your favorite vegetables and seasonings, and you will be able to cook a fragrant pilaf that is not inferior in taste to meat.

Pilaf, according to the translation from Sanskrit, is boiled rice.

Even old cookbooks repeatedly testify to the variety of additions to boiled rice, including the written testimonies of Avicenna, who considered pilaf the most useful dish and wrote down its recipe for the edification of posterity.

That is, from what has been said, it follows that “guvech” with rice, popular in the cuisine of the peoples inhabiting the Balkans, is “a close relative of pilaf”, because it is prepared in the same way as pilaf in Central Asian cuisine, with the only difference that in its the composition includes more vegetables: eggplants, tomatoes, peppers, beloved in those places, are necessarily added to meat and rice along with onions and carrots.

Similar technologies for cooking rice with vegetables are found in Central and South America, South and East Asia. This is understandable: for several millennia of its cultivation as an agricultural crop, rice has become a frequent and even, in some cases, the main ingredient in the recipes of world cuisine.

In general, vegetable pilaf is a very common dish found in every national cuisine on all continents of the planet.

Each national cuisine carefully preserves its culinary traditions as an integral part of its national culture and its historical development.

Pilaf with vegetables - basic technological principles

Actually, in every pilaf recipe, with the exception of fruit options, there are vegetables, because onions and carrots are also vegetables. But if we talk about the inclusion of other vegetables in the pilaf, then you need to remember: pilaf is not porridge, and the cereal part in it must be friable. Rice or other types of cereals, sometimes used for cooking pilaf, form the basis of the dish. The second part varies depending on the recipe.

Vegetable pilaf can be meat or vegetarian, consist of several types of cereals, it may contain fruits, dried fruits, nuts, candied fruits or vegetables. If legumes with a dense and dry texture are added to the pilaf, then the pilaf will remain crumbly. All other types of vegetables can be added to the composition of pilaf, but at the same time it is necessary to take into account the content of vegetable juice in them, the excess of which can give the dish a completely new quality and even a new name. Actually, even very juicy tomatoes can be added to pilaf, but for this it is important to balance the ratio of tomatoes and rice, drier and more moist ingredients.

There are two main ways to cook vegetable pilaf. One of them consists in laying all the ingredients in turn and their subsequent heat treatment, in one common container for cooking. In this way, pilaf is most often cooked in Central Asian cuisine: the most striking and memorable examples are Ferghana, Tashkent, Bukhara, Samarkand pilaf. At the same time, the minimum of vegetable ingredients in Uzbek pilaf is compensated by the increased accompaniment of snack dishes from fresh vegetables and fruits.

But in an older and, as it turned out, more common cooking option, which came from the ancient masters of Oriental and Arabic cuisine, the technology of separate preparation of the constituent parts of pilaf, cereal and meat and vegetable or fish and vegetable parts is very often found, with their subsequent connection already directly in the serving bowl. dish, and sometimes these components of the dish are served even in separate dishes.

If this is so, then vegetable pilaf is a popular and beloved dish all over the world, because even pilaf, where rice, in fact, is a side dish or vegetable stew with rice in modern culinary ideas, can be counted among it. Be that as it may, but boiled rice is delicious, which means that it remains to supplement your culinary notebook with new and delicious recipes.

Recipe 1. Bulgarian pilaf with vegetables - “guvech” with rice or Slavyanskoe stew

Ingredients:

Salad pepper (meaty, sweet)

Chicken legs 1.5 kg

Tomatoes 500 g

ground coriander

Bay leaf

Butter 120 g

Carrot, red 350 g

Ground pepper (allspice and black)

Boiled ham 700 g

Red, ground pepper

Blue eggplant 200 g

Olives, salted 250 g

Fresh parsley 100 g

Cooking:

All vegetables are washed, peeled and cut: peppers, onions and eggplants - into strips, olives - into rings, parsley is chopped, and peeled tomatoes are cut into small cubes. Chicken legs are cut in half along the joint, the ham is cut into large pieces. Rice is washed and kept in cold water. Onions are fried with carrots, adding a spoonful of oil. The meat is also fried in oil, after which sauteed onions, carrots and a cup of water are added to it. Rice is added. Another cup of water is taken and all the spices are stirred in it. Tomatoes are stewed with a little oil and water with spices is poured in: this is a sauce with a spicy and sweet and sour taste. All other vegetables are also separately fried and added to the tomato sauce. When the vegetables in the sauce come to a boil, transfer them to the pot with the meat and rice. Check the readiness of the rice. It should be slightly undercooked and there should be some liquid left in the pan. Put chopped greens on top, make several holes so that the liquid evaporates from the bottom of the pan and cover the guvech with a lid. Remove from heat and serve after 15-20 minutes.

Recipe 2. Vegetable pilaf with lentils and onion dressing - traditional Arabic cuisine

Ingredients:

Rice (thin, long grain)

green lentils

Oil (olive or butter)

Pepper and zira, ground

Unsweetened yogurt with chopped herbs

Cooking:

Wash rice and lentils, soak in water and boil. Cut the onion into rings and fry it in oil until golden brown. Combine the ingredients of the dish in one bowl, season with spices. You can put onion rings on top of the pilaf. Serve "green" yogurt with pilaf.

Recipe 3. Vegetarian vegetable pilaf in Provencal style

Ingredients:

Tomatoes 300 g (net)

Zucchini, peeled 200 g

Butter 50 g

White rice 400 g

Garlic 20 g

Tomato sauce 150 ml

Olive oil 70 g

Vegetable broth 500 ml

Provencal herbs

Pepper (red and yellow), sweet 250 g (net)

Parsley (greens)

Cooking:

Prepare the vegetables and cut them into cubes, 1x1 cm. Remove the seeds from the tomatoes and peppers. Combine the tomato sauce with dry Provence herbs, chopped garlic and half the olive oil. Use the other half for frying vegetables, except for tomatoes - add them to the zucchini, onions and peppers last. Add tomato sauce to the fried vegetables, and immediately after boiling, remove from heat.

Melt the butter in a saucepan, put the prepared rice in it, heat it up and pour in the hot vegetable broth, cover the saucepan with a lid. Simmer until half cooked, then add the vegetables in the sauce and simmer until cooked. At the end of cooking, sprinkle with chopped herbs.

Recipe 4. Pilaf with vegetables and pork

Ingredients:

Loin 200 g

Boiled rice 900 g

Asparagus, green 250 g

Butter 50 g

Pork tenderloin 800 g

Tomatoes 1.2 kg

Greens: celery (leaves and roots), lemon balm, dill

Wine vinegar 30 ml

Shallot 120 g

Pepper (mixture of ground peppers)

Carnation

Meat broth (chicken) 150 ml

Sugar 40 g

Beer, light 150 ml

Balsamic vinegar 100 ml

Cooking:

Cut the asparagus, chop fresh herbs and onions. In a small bowl, mix wine vinegar, pepper, sugar. Boil and let cool. Pour this dressing over the asparagus mixed with herbs, mix thoroughly and set aside.

Salt the tenderloin, rub with a mixture of peppers and bake in the oven until browned. When cool, cut into strips. Mix balsamic vinegar with pepper and chopped lemon balm. Marinate sliced ​​strips for 2 hours.

Cut the loin into strips and heat it in a deep cast-iron skillet until the fat is rendered. Drain and mix with beer. Pour back, removing the fried remains of the loin. Put the pork into the mixture and simmer.

Melt the butter in another bowl, add chopped celery root (50 g), chopped shallots, lemon balm and simmer slightly, pour in the broth, add chopped tomatoes, without skins and seeds, ground cloves and vanilla, bring the sauce to a boil and pour it into the stew meat.

Arrange rice on a platter, top with meat and marinated asparagus.

Recipe 5. Vegetable pilaf with Korean-style carrots, breast and green peas

Ingredients:

Rice "Jasmine" 400 g

Carrots in Korean 250 g

Fresh green peas 200 g

Chicken breast 1.2 kg

Melted butter 150 g

Broth 1.5 l

Sour cream 300 g

Pepper mix

Cooking:

Prepare the ingredients: wash the meat and cut into cubes. Soak rice in clean and cold water.

Heat the oil and put the carrots in it for five minutes. Add the pieces of breast and fry until crispy, and then put the rice on top and pour in the broth, combined with sour cream and spices. When the rice is half cooked, add the washed peas. Simmer until the peas are soft.

Try to undercook the rice a little while cooking pilaf. It will steam for some more time until the temperature inside the dish reaches below 60Ϲ, and continue to take in water. Taste the rice and turn off the stove immediately when it is no longer crispy but still fairly tough. It is good if at this moment a little unevaporated liquid remains in the dishes.

Pilaf is cooked in an open dish, but once all the ingredients are placed in the pot, close the lid so that all the flavors of the dish are combined and absorbed.

Fresh chopped greens do not need to be subjected to prolonged heat treatment, given its fragile and delicate structure. In addition, after prolonged boiling, its aroma from the dish disappears. It is enough to grind it, throw it into a boiling dish, cover with a lid and let stand: hot steam will bring it to the desired degree of readiness.

Salt in a hot dish is felt more than in a warm one, which can already be eaten. Keep this in mind when salting rice, especially since it requires more salt. But do not rush to salt the rice at the beginning of cooking. It is better to do this 10 minutes before its end.

1. The recipe for vegetable pilaf begins with the preparation of the workplace.
Peel and wash the vegetables, rinse the rice under running cold water. You can pour rice with water and leave for 30 minutes to remove excess starch.
In this case, the pilaf will cook faster, and will also be dry and crumbly.

2. Pour a little vegetable oil on the bottom of the brazier, spread the rice in an even layer.
When preparing pilaf with meat, you need to cut it into medium pieces, put it in the bottom layer.
Salt, pepper, add spices.
Cut the onion into half rings, put on top of the rice (meat) so that it completely covers it.

3. Rub the carrots on a coarse grater and put another top layer on the onion.
Cut the garlic into 4 cloves, stick all over.
Next, salt, pepper, add spices to taste.

Carefully pour water over so as not to disturb the sequence and preserve the layers.
The water should cover the surface of the pilaf by about one finger's thickness.

5. Cover tightly with a lid, put in a preheated oven and bake for 45-50 minutes at a temperature of 200-220 degrees.
After cooking, let the pilaf brew for 15-20 minutes, while the lid should be closed.
Then gently mix all the ingredients and our vegetable pilaf is ready to eat!

The recipe for vegetable pilaf is suitable for any meal time - breakfast, lunch or dinner.
And also, with a slight change in the recipe, each time you can try to cook a new pilaf.
The recipe for vegetable pilaf is ready!
Bon appetit!

⇒ Read also: , .

Vegetable pilaf (summer version), recipe

Ingredients:

• 2 cups of rice (250 ml each);
• 4 cups of hot water;
• 1 hard tomato;
• 1-2 sweet peppers;
• 2 small eggplants;
• 1 large carrot;
• 2 teaspoons of salt without a slide;
• spices to taste (I have a bay leaf, a couple of stars of star anise, 0.5 teaspoon of turmeric, ½ teaspoon of asafoetida, 1 teaspoon of ground coriander);
• vegetable oil for frying.

How to cook:

1. First, prepare the ingredients: rinse the rice under running water and dry it in a sieve. Randomly chop the vegetables (preferably not large), grate the carrots.

2. Heat vegetable oil in a large saucepan or cauldron and fry the spices for 30-40 seconds. Add eggplant to this (they take longer to cook than other vegetables) and sauté until browned, about 7 minutes.

3. Now add the rest of the vegetables, stir and continue to fry for another 7-10 minutes.

4. Pour rice, mix and pour in hot water, previously mixed with salt. Cover the pot with a lid and simmer until all the water has been absorbed, 17 to 20 minutes. It is advisable not to touch the pilaf during this time, not to interfere.

5. When the pilaf is ready, mix it gently or loosen it with a fork (during the stew, many vegetables may be on the surface).

That's all! Our summer vegetable pilaf is ready. Bon appetit!

Vegetable pilaf (winter version), recipe:

Ingredients:

• 2 cups of rice;
• 4 cups of hot water;
• ¾ cup frozen (fresh if available) green peas
• 1 cup chopped green beans (frozen or fresh)
• ¾ cup cauliflower florets (preferably fresh here, but frozen can also be used)
• ½ cup diced carrots;
• 2 small firm tomatoes;
• 2 tablespoons butter or vegetable oil;
• 2.5 teaspoons of salt;
• spices: ½ teaspoon turmeric, ½ teaspoon ground ginger, 2-3 bay leaves, ¼ teaspoon asafoetida, 1 teaspoon cumin seeds, ½ teaspoon ground cinnamon (or your favorite spices).

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Cooking process:

1. Rinse and cut vegetables. Divide the cauliflower into florets.

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2. In a deep saucepan or cauldron, heat the oil and fry the spices (except bay leaf) for 30-40 seconds. Put vegetables there (except tomatoes). Fry for 5-7 minutes.

3. Then add the tomatoes, add pre-washed rice, fry for another 4-5 minutes.

4. Now pour in hot (this is important!), pre-salted water and put a bay leaf.

5. Cover with a lid and simmer everything together until cooked until the rice absorbs all the water. This will take about 20 minutes.

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6. That's it! Our vegetable pilaf (rice with vegetables) is ready. Bon appetit!

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Today there is a post in the yard, and for me this is an occasion to try something new in cooking. Lenten dishes that do not contain meat and animal products can also be very tasty and beautiful. And today's lean pilaf with vegetables is a confirmation of this.

You can include any vegetables that you like in the composition of such lean pilaf. But it should be understood that now, at the end of winter, vegetables are mainly sold frozen. And those that are fresh on the shelves, sometimes have a sky-high price. But vegetable freezing personally suits me perfectly. The taste in the finished pilaf, such vegetables are simply excellent.

If you have noticed, almost every store sells a mixture of frozen vegetables. This mixture is quite suitable for cooking lean vegetable pilaf. But I don't use blend. I separately buy my favorite vegetables, namely frozen green beans, frozen peas and broccoli. I also buy canned corn for such a pilaf with vegetables, because, alas, they don’t sell frozen corn. I use fresh carrots. Who loves and respects onions - he will also come in handy in this dish. In addition to the vegetables I have listed, you can add bell peppers, Brussels sprouts, celery stalks, and tomatoes to pilaf.

Preparing such a pilaf with vegetables is quite simple and fast. You can cook it both on the stove in a large frying pan or brazier, and in a slow cooker. This time I cooked lean pilaf in my favorite large frying pan. Everything is quite simple: first, vegetables are fried until half cooked, and then water (or broth, but this will not be lean pilaf, unless the broth is vegetable) and rice are added to the pan. Under a tightly closed lid over low heat, pilaf reaches readiness. This is in general terms, to understand the process, but in fact, there are many nuances in cooking lean pilaf with vegetables, which I will tell you about during the recipe.

Cooking time: 30 minutes

Servings - 6

Ingredients:

• 2 large carrots
• 2/3 cup green beans
• 2/3 cup peas
• 1/2 can of canned corn
• 1 cup broccoli florets
• 1 bulb
• 1.5 cups rice
• 3.5 cups of water
• 30 ml sunflower oil
• Bay leaf
• 1 head of garlic
• 0.5 tsp turmeric
• 0.3 tsp ground black pepper
• 0.5 tbsp salt
• 1 tsp spices for pilaf

Pilaf with vegetables, step by step recipe with photo

In order for the lean vegetable pilaf to be beautiful and appetizing, I suggest cutting the carrots to match the appearance and size of the other vegetables, that is, large enough. Especially for such a case, I have a special knife with which vegetables are corrugated.

We clean two fairly large carrots from the outer layer, wash and cut.

Prepare broccoli, green beans and peas. You should not defrost vegetables, we will cook pilaf immediately from frozen ones.

Heat a frying pan or roasting pan and add about 30 ml of sunflower oil. Put the carrots, broccoli, beans and peas in the pan. And finely chopped onion, if you like. Saute vegetables over medium heat, stirring occasionally. Roasting time - 5-7 minutes.

Add spices to the vegetables for cooking pilaf, about a teaspoon. Why now? And in order for our vegetables to acquire a richer and more interesting taste.

Add corn to vegetables. Since it is already ready (it is also canned), it makes no sense to fry it. Therefore, we immediately proceed to the next stage.

Pour 3.5 cups of water into a frying pan (or brazier) and add 1.5 cups of rice. We also put bay leaves in the pan, salt and pepper the contents of the pan. In the center we put a washed, but not peeled head of garlic. Cover the pan with a lid and reduce the heat to low.

After about 25 minutes, lean vegetable pilaf will be ready. It remains only to gently mix it, since the rice with vegetables will not be evenly distributed in the pan.

OK it's all over Now. The story about cooking lean pilaf with vegetables has come to an end. It remains only to wish everyone a successful culinary experience and bon appetit. See you soon!