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This prawn and vegetable pilaf is the kind of one-pan meal that makes dinner feel effortless yet nourishing. It is perfect for evenings when you want to eat something comforting and vibrant without spending hours in the kitchen.
I first threw this together after a hectic day and was amazed how it became a staple. The mix of veggies and spices makes it both satisfying and surprisingly fresh every time.
I make this at least once a week during busy seasons because everyone loves it and I know I am putting good stuff on the table
Ingredients
- Prawns: provide lean protein and quick cooking opt for large deveined ones for best texture
- Basmati rice: delivers the ideal long grain fluffiness rinse it well to prevent sticking
- White onion: forms the savory base sauté it until just soft
- Garlic: adds depth and warmth fresh is ideal but jarred works too
- Carrots: bring subtle sweetness and color dice them for even cooking
- Red bell pepper: contributes crunch and bright color any color works though
- Courgette zucchini: boosts hydration and fiber choose firm medium ones
- Frozen edamame beans: pack in plant protein and fiber look for shelled varieties
- Ground cumin and coriander: lend earthiness choose fresh spices for bold taste
- Paprika and turmeric: layer in warmth and color
- Green cardamom pods: give subtle floral aroma lightly crush them first
- Chicken stock: ties the flavors together keep the ratio right for perfect rice
- Fresh coriander: optional but adds great finishing touch
- Low calorie spray: keeps things light avocado or olive oil types are best
- Salt and pepper: essential season generously and taste adjust as needed
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Step-by-Step Instructions
- Sauté the Aromatics:
- Heat spray oil in a wide pan over medium heat. Add chopped onion and minced garlic. Stir gently for 5 to 7 minutes until softened and fragrant but not browned. This builds the flavor base for the dish
- Add the Vegetables:
- Stir in diced carrots and bell pepper. Cook for another 4 minutes allowing the vegetables to start softening while retaining their color
- Toast the Rice and Spices:
- Add rinsed rice to the pan with ground cumin coriander paprika turmeric and cardamom pods. Stir constantly for 2 to 3 minutes until the rice looks glossy and smells aromatic. Toasting the rice adds nutty depth and helps it hold shape
- Pour in the Stock:
- Pour in the measured chicken stock then stir in diced courgette and edamame. Add a pinch of salt and pepper. Raise the heat and bring everything to a gentle boil
- Simmer Covered:
- Reduce heat to low and cover the pan with a tight fitting lid. Let it simmer undisturbed for 15 minutes until the rice is tender and the liquid is absorbed. No peeking or stirring
- Steam Off Heat:
- Turn off the heat but keep the lid on. Let the pan rest for 10 to 12 minutes. The trapped steam will finish cooking the rice and make it perfectly fluffy
- Fluff and Garnish:
- Remove the lid and use a fork to fluff up the pilaf. Taste and adjust seasoning. Sprinkle with chopped coriander if using and serve immediately
You Must Know
- High in protein and fiber
- Naturally gluten free
- One pan means minimal cleanup
I especially love the edamame in this pilaf. It is not traditional but the pop of green and extra plant protein make the dish feel more complete. The first time I made this my kids actually asked for seconds
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Storage Tips
Let leftovers cool completely then store in an airtight container in the fridge for up to three days. Reheat in the microwave with a splash of stock or water to refresh the texture
Ingredient Substitutions
Swap prawns for diced chicken breast or tofu to suit your taste. Chickpeas make a great edamame alternative. Use vegetable stock and skip prawns to make it vegetarian
Serving Suggestions
Serve as a stand alone meal or pair with a leafy green salad. Add a dollop of yogurt or squeeze of lemon for brightness
Cultural Note
Pilaf rice has traveled across cultures evolving into beloved regional dishes. This version draws on Indian spices and Mediterranean veggies for a well rounded global flavor
Frequently Asked Questions About Recipes
- → Can I use frozen prawns for this dish?
Yes, just defrost them thoroughly and pat dry before cooking to prevent excess moisture in the pilaf.
- → What kind of rice is best for pilaf?
Basmati rice is ideal for its long grains and aroma. Long-grain white rice is also a good alternative.
- → How should I store leftover pilaf?
Store in an airtight container in the fridge for up to 4 days. Cool it completely before refrigerating.
- → Can this dish be frozen?
Yes, freeze cooled pilaf in airtight containers for up to 3 months. Thaw overnight in the fridge before reheating.
- → What can I use instead of edamame?
Try chickpeas, green peas, or broad beans for similar texture and added protein.
- → Why did my pilaf turn out mushy?
Too much liquid or stirring during cooking can make pilaf mushy. Stick to a 2:1 stock-to-rice ratio and avoid stirring once stock is added.
- → Can I add other vegetables?
Absolutely. Try adding broccoli, corn, peas, or other seasonal vegetables. Adjust cooking time as needed.
- → Is this dish gluten-free?
Yes, provided you use gluten-free stock. Always check the labels if you're unsure.
- → Can I prep this dish in advance?
Yes, you can prep ingredients ahead and gently reheat the cooked pilaf with a splash of water or stock.