Garlicky Sesame Brown Rice Pilaf with Vibrant Vegetables
Elevate your meal with this delightful Garlicky Sesame Brown Rice Pilaf, packed with the goodness of brown basmati rice and a medley of colorful vegetables. The dish features a golden onion base sautéed to perfection, complemented by roasted garlic and fresh veggies like broccoli, green beans, and yellow squash. Finished with toasted sesame seeds and a drizzle of dark sesame oil, this pilaf is not only a feast for the eyes but also a wholesome and nutritious option for family meals or gatherings. Perfectly serves four and is simple to prepare, making it a fantastic side or a satisfying main course.
N/A
Servings
180
Calories
13
Ingredients
Ingredients
Chopped onion
1 cup (chopped)
Extra virgin olive oil
1 tablespoon (none)
Brown basmati rice
1 1/2 cups (rinsed)
Garlic cloves
4 (crushed through a press)
Water
3 cups (none)
Salt
1 teaspoon (none)
Broccoli florets
1 cup (cut into small pieces)
Cut green beans
1 cup (trimmed and chopped)
Diced yellow squash
1 cup (diced)
Shredded carrot
1/2 cup (coarsely shredded)
Diced red bell pepper
1/3 cup (diced)
Hulled sesame seeds
1 tablespoon (toasted in a dry skillet)
Dark sesame oil
1 teaspoon (none)
Instructions
1
In a large shallow saucepan with a tight-fitting lid, combine the chopped onion and extra virgin olive oil.
2
Sauté over low heat for about 10 minutes, stirring frequently until the onion turns golden brown.
3
Stir in the brown basmati rice and cook for an additional minute to toast the rice lightly.
4
Add the crushed garlic and sauté for 1 more minute, allowing the flavors to meld.
5
Pour in the water, raise the heat to bring the mixture to a boil, and add the salt. Stir well, then cover the saucepan.
6
Reduce the heat and cook for 35-40 minutes, or until almost all the liquid is absorbed. Avoid stirring during this time.
7
Once the water has mostly absorbed, uncover the pot and layer the broccoli, green beans, yellow squash, shredded carrot, and red bell pepper evenly over the rice.
8
Cover again and cook for an additional 6-8 minutes until the vegetables are crisp-tender and the rice has finished cooking.
9
Remove from heat and sprinkle the toasted sesame seeds over the pilaf. Drizzle with dark sesame oil for added richness.
10
Gently fluff the pilaf with a fork before serving. Spoon into a serving dish and enjoy hot.
Nutrition Information
5g
Fat
30g
Carbs
4.5g
Protein
3.75g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the main dish in this recipe?
The dish is a Garlicky Sesame Brown Rice Pilaf with Vibrant Vegetables.
Is this pilaf recipe vegan-friendly?
Yes, it is categorized with a vegan option tag and contains no animal products.
Is the Garlicky Sesame Brown Rice Pilaf gluten-free?
Yes, the recipe is tagged as gluten-free.
How many calories are in one serving?
There are 180 calories per serving.
What type of rice is used for this pilaf?
The recipe calls for 1 1/2 cups of rinsed brown basmati rice.
How much garlic is needed for the recipe?
You will need 4 garlic cloves crushed through a press.
What is the total fat content per serving?
The fat content is 5g per serving.
How many carbohydrates are in this dish?
There are 30g of carbohydrates per serving.
What is the protein content of the pilaf?
Each serving provides 4.5g of protein.
How much fiber does this recipe contain?
The recipe contains 3.75g of fiber per serving.
How many ingredients are required in total?
There are 13 ingredients in this recipe.
How long should the onions be sautéed?
The onions should be sautéed over low heat for about 10 minutes until golden brown.
How much water is needed to cook the rice?
The recipe requires 3 cups of water.
What is the initial cooking time for the brown rice?
The rice should cook for 35-40 minutes before adding the vegetables.
When should the vegetables be added to the pot?
Add the vegetables once almost all the liquid has been absorbed by the rice.
How long do the vegetables cook on top of the rice?
The vegetables should be steamed over the rice for an additional 6-8 minutes.
What vegetables are included in this pilaf?
The vegetables used are broccoli, green beans, yellow squash, carrots, and red bell pepper.
How should the carrots be prepared?
The carrots should be coarsely shredded.
What is the recommended preparation for the broccoli?
The broccoli should be cut into small pieces or florets.
How do you prepare the sesame seeds?
The hulled sesame seeds should be toasted in a dry skillet.
What oil is used for drizzling at the end?
One teaspoon of dark sesame oil is drizzled over the finished dish.
What is the purpose of the extra virgin olive oil?
It is used to sauté the onion base at the beginning of the recipe.
Should I stir the rice while it is simmering?
No, you should avoid stirring the rice during the initial 35-40 minutes of cooking.
How should the finished pilaf be served?
The pilaf should be gently fluffed with a fork and served hot.
What color squash is used in this recipe?
The recipe calls for diced yellow squash.
How much salt is included in the recipe?
The recipe uses 1 teaspoon of salt.
How many people does this recipe serve?
The recipe description states it perfectly serves four people.
What is the preparation for the red bell pepper?
The red bell pepper should be diced.
What heat level is used to bring the water to a boil?
The heat should be raised to bring the mixture to a boil after adding water and salt.
Is this dish considered a side or a main course?
It can be served as a fantastic side dish or a satisfying main course.