Observing fasting is, needless to say, a serious limitation. But even this limitation can be diversified by filling it with new flavor bouquets and bright colors. A good illustration of such nutrition will be a truly luxurious pilaf without meat, the recipe for which you will see in today’s selection. And how good his color palette is, you just can’t take your eyes off it. This is both a side dish and a main dish, it is both a diet and a hearty meal at the same time. How can you make at home that colorful rice dish that attracts so much attention in the windows of good fast food restaurants? We offer four recipes with photos.
Vegetable Spanish version - “paella”
Ingredients:
- Rice -300 gr
- Onion – 150 gr
- Bell pepper – 80 gr
- Green beans – 150 gr
- Carrots – 100 gr
- Cherry tomatoes – 150 gr
- Garlic – 2 cloves
- Turmeric – pinch tsp
- Salt, hot and black pepper - to taste
- Olive oil – 50 g
Cooking time: 15 min
Cooking time: 40 min
Number of servings: 3-4
KBZHU (per 100g): K = 153, B = 2.6, F = 6.6, U = 21
The first thing to do is chop the onions, carrots and garlic. In Spain, paella is served in a special large frying pan with two handles; photos of this colorful dish are brought by all tourists without exception. In the absence of one, we suggest making do with an ordinary frying pan. Fry onions, carrots and garlic in olive oil. Add cherry tomatoes, cut in half, bell peppers, chili pods, green beans and spices. Simmer for about five minutes with the lid closed. Add the cereal, fry it and add water. You can wait until the liquid has evaporated completely or leave the paella wetter. This dish is also easy to prepare in a thick-bottomed pan.
In a slow cooker
Delicious pilaf without meat is an ideal recipe for a slow cooker. You will need very little fat, because with this method the cereal will definitely not burn, it will steam well and absorb all the colors. While the multicooker is working, you can safely do other things.
Ingredients:
- Rice – 200 gr
- Carrots – 1 piece
- Onion – 1-2 pcs.
- Garlic – 2 heads
- Barberry – 2 tbsp
- Zira – a pinch
- Vegetable oil – 50 ml
Preparation time: 5 min
Cooking time: 30 min
Number of servings: 3-4
KBZHU (per 100g): K = 299.1, B = 4.2, F = 17.8, U = 30.4
The calorie content and recipe are almost a replica of the first dish. Select the appropriate mode. Chop the onions and carrots, fry in a slow cooker for about 4 minutes, add cumin and barberries (they can be replaced with raisins). We wash the rice and steam it with vegetables and water (ratio 1:2). Let's not interfere. After ten minutes, add the whole garlic (you can make holes in it). That's all, then the multicooker will do everything itself.
Recipe No. 6 Pilaf with vegetables and seafood
Another version of lean pilaf combines two benefits: vegetables and seafood. It can become a favorite family dinner option and even decorate any holiday table.
To prepare you need:
- Any rice - 200 grams;
- Mixed seafood - 300 grams;
- Onion - 1 onion;
- Carrots - 1 piece;
- Green peas - 100 grams;
- Garlic - 1 head;
- Olive oil - 50ml;
- Spices: salt, black pepper, nutmeg.
- The carrots are chopped into strips.
- Cut the onion into cubes, divide the garlic into cloves (do not peel them).
- Heat the olive oil to the temperature until white smoke appears above it and crackling sounds are heard.
- Chopped vegetables (onions, carrots) are placed in the oil, everything is fried over medium heat, stirring. At the end add the garlic cloves.
- When the vegetables are soft, it's time to add the green peas.
- Salt, pepper, add a small pinch of nutmeg. Continue simmering over low heat for about 10 minutes.
- The last tab is seafood. Simmer for the last 10-12 minutes.
- We do not add any liquid to the dish. The vegetables will provide enough moisture.
- At the same time, cook the folded rice according to recipe No. 1.
- Cooked fluffy rice is combined with vegetables and seafood. Stir and steam for about 5 minutes and combine with all the components of the pilaf. It is better to eat pilaf hot.
Indian fried rice in a frying pan
The birthplace of this recipe is beautiful India, a country where many vegetarians live who eat cereals, legumes and vegetables. By the way, India is considered the birthplace of pilaf, and the name itself came to us from ancient Sanskrit. Making Wedge Fried Rice is very simple.
Ingredients:
- Rice – 200 gr
- Onion – 1 pc.
- Carrots – 1 pc.
- Garlic – 2 cloves
- Mustard seeds – 1⁄4 tsp
- Zira – 1⁄4 tsp
- Ginger – 15 g
- Chili pepper - half a pod, but depends on the spiciness
- Vegetable oil – 50 ml
- Turmeric – a pinch
- Salt and pepper - to taste
Preparation time: 35 min
Cooking time: 10 min
Number of servings: 3-4
KBZHU (per 100g): K = 279.2, B = 5.2, F = 11.9, U = 37.8
For success, the main thing is to prepare the cereal crumbly. To do this, it is better to take steamed one and cook it covered for 30 minutes in a saucepan or rice cooker.
But the main secret: “Oil is a carrier of taste. Heat it in a frying pan, add cumin and mustard seeds. Then chili flakes, grated ginger and garlic. The fat will absorb all the flavors of the spices and transfer them to the entire dish.”
To the resulting mixture add onion, cut into half rings, and grated carrots. Sauté and transfer the already cooked cereal. Fry until the texture becomes uniform and golden brown. Even our buckwheat can be transformed in this way. In India, wedge fry is laid out in a beautiful circle and served with chapatis.
Lenten pilaf with eggplants
Suitable for post. Eggplants are so easy to prepare and add so much flavor, juice, and texture! This pilaf is not at all similar to Uzbek pilaf and is not very suitable for people, but it is gentle in terms of kcal content.
Ingredients:
- Eggplants - 4 pcs.
- Bell pepper – 1 piece
- Onions - 2 pcs.
- Garlic - 3 cloves
- Curry – 1⁄2 tsp
- Salt and pepper - to taste
- Vegetable oil – 70 g
- Rice - 400 gr
Cooking time: 15 min
Cooking time: 30 min
Number of servings: 3-4
KBZHU (per 100g): K = 159.9, B = 2.7, F = 7.6, U = 20.2
We cut eggplants into cubes, peppers into slices, onions into quarters, garlic into thin slices. Heat vegetable fat in a frying pan, add onion, garlic, bell pepper, fry for 5 minutes. Then add the eggplants, brown them a little and cover with a lid so that they simmer in their own juice. First add curry, salt and pepper. Simmer until cooked, and at the very end you can add chopped cilantro or other greens. Pre-cooked rice is placed on a plate and stew is placed on top.
Tip: “To ensure that the rice turns out fluffy, soak it in salt water for 2 hours. The water will take away the starch, and the salt will help prevent sticking.”
Barley pilaf with mushrooms
How many variations of risotto are there in Italy? Can't count. And if you replace the main element with pearl barley, you get orzotto. This is what the local barley pilaf is called in the boot country. Mushrooms will be paired with pearl barley.
Ingredients:
- Pearl barley – 500 gr
- Champignons – 500 gr
- Onions – 1 – 2 pcs.
- Carrots – 1 pc.
- Butter – 80 g
- Salt and pepper - to taste
Preparation time: 1.5 hours
Cooking time: 20 min
Number of servings: 3-4
KBZHU (per 100g): K = 202, B = 5.7, F = 6.2, U = 30
First you need to cook the pearl barley. To make it more crumbly, it is recommended to rinse the grains after 10 minutes of cooking. In a frying pan with butter, fry the champignons, onions and grated carrots. Salt and pepper. After 10 minutes, mix the prepared barley with the overcooking in a saucepan. Simmer for five minutes. It is important to do everything with the lid closed so that the mushroom juice does not evaporate.
Recipe No. 3 Meatless mushroom pilaf with vegetables
Russians have recently become more and more willing to observe various Orthodox fasts. For some, this is a way of spiritual personal cleansing, and there are those who use this moment to lose weight. Beginners are faced with the fact that their menu is very monotonous. We offer a recipe for healthy pilaf without meat.
To prepare you need:
- 2 cups rice (any type);
- 20 mushrooms (champignons or wild mushrooms);
- 2 large eggplants;
- 2 bell peppers;
- 4 fresh tomatoes;
- 1 carrot;
- 3 tablespoons butter;
- 3 tablespoons vegetable oil;
- 1.5 cups of water (replacing vegetable or meat broth);
- Dill, salt.
- Cooking pilaf begins by frying medium-sized chopped eggplants and medium-sized tomatoes in oil.
- The pepper is peeled from seeds and stems, cut into narrow strips.
- The carrots are chopped into strips and stewed for about 5 minutes in butter.
- Fry onions, cut into half rings, and mushrooms, chopped into thin slices.
- We wash the rice in several waters and cook it until it is fully cooked. Place the rice in a sieve to drain the liquid.
- Combine all the ingredients in a container - vegetables and rice, add water (replace the broth).
- Simmer the future pilaf on low heat until cooked. 5 minutes before the end, add salt and pepper.
- When serving, sprinkle the finished pilaf without meat with dill.
Fruit pilaf “Orange Miracle”
Pilaf with dried fruits is an oriental version of how to cook pilaf without meat. Turmeric will color the dish a sunny orange color and add a touch of piquancy to the dish.
Ingredients:
- Rice - glass
- Figs – 70 gr
- Dried apricots 70 gr
- Prunes – 70 gr
- Raisins – 70 gr
- Carrots – 80 gr
- Salt to taste
- Turmeric 1⁄2 tsp
- Vegetable oil 70 gr
Cooking time: 5 min
Cooking time: 35 min
Number of servings: 3-4
KBZHU (per 100g): K = 306.4, B = 4.5, F = 10.8, U = 48
Pour oil into the bottom of the cauldron. Add carrots and raisins to it. We cut dried apricots, prunes and figs into pieces and place them in a cauldron along with turmeric and salt. Fry a little. Cover everything with rice and add water in the usual ratio. Cover with a lid. Keep it on the fire until the rice absorbs all the water. The calorie content of the “miracle” will be quite high, like many oriental dishes. And the color will not leave anyone indifferent. Don't forget to take a photo.
Meatless pilaf with raisins and dried apricots
An interesting combination of sweet dried fruits and spicy seasonings distinguishes this pilaf with some special originality. Its brightness pleases the eye, and its taste can compete with the delicious classic pilaf. Is it worth reminding that such rice is a godsend for fasting people and adherents of a healthy diet.
What we need:
- rice - 200g;
- raisins - 50g;
- dried apricots - 70g;
- onion - 1 pc.;
- carrots - 1 pc.;
- salt - to taste;
- paprika - 0.5 tsp;
- turmeric - 0.5 tsp;
- vegetable oil - 2 tbsp;
- garlic - 1 clove;
- water.
How to make pilaf with raisins and dried apricots
- Wash the onion and carrots and remove the peel. We cut the onion into cubes, and the carrots into medium-sized strips. Rinse the raisins and dried apricots well in cold water. Place the dried fruits on a paper napkin and blot to remove all water. Chop the dried apricots randomly. Onions and carrots can be sprinkled with pilaf seasoning if desired.
- Pour sunflower oil into the frying pan. Heat and add vegetables, stirring constantly. Lightly fry until soft. We make sure that a dark, ugly, crispy crust does not appear.
- Combine the prepared dried fruits with onions and carrots and stir.
- Salt the mixture of vegetables and dried fruits.
- Divide the garlic into cloves. Wash several of them with cold water and immerse them whole in the vegetable mixture in a frying pan. The teeth can be either peeled or with skin (it’s even more flavorful). Mix everything well, cover with a lid and simmer for 5-7 minutes.
- Fill the rice with cold water, rinse, and drain the water. Then spread the cereal in an even layer on top of the vegetables.
- After boiling the water, pour boiling water over the rice. Add salt, turmeric, paprika.
- Cook over low heat until done for about twenty minutes. The cereal will cook well and swell. No need to stir anymore. The container with pilaf can be covered with a blanket and left for a while. The dish will come out boiled, fragrant, the rice will be maximally saturated with seasonings and the aroma of dried apricots and raisins.
Let's savor it: paprika and turmeric highlight the taste of rice, and dried fruits, dried apricots and raisins give the pilaf a sweetish note - everything is as we wanted, and without meat! We lay out our colorful scattering in a slide and - to the table!
Author: Tatyana
With pumpkin and quince
During pumpkin season, many people wonder what to cook with it, because not everyone loves it. Vegetable pilaf with pumpkin and quince is unlikely to leave your household indifferent.
Ingredients:
- Rice – 500 gr
- Pumpkin – 500 gr
- Quince – 1 piece
- Carrots – 2 pcs.
- Onions – 2 pcs.
- Zira – 1 tsp
- Salt and pepper - to taste
- Vegetable oil – 60 g
Preparation time: 15 min
Cooking time: 45 min
Number of servings: 5
KBZHU (per 100g): K = 176.8, B = 3.4, F = 7, U = 25.1
Heat oil in a cauldron. Fry an onion cut in half in it to flavor the oil. Immediately sauté the peeled and cut into slices pumpkin and place it on a plate. Add cumin, chopped onions and carrots. Plus 1 liter of cold water, salt and quince. After half an hour, remove the quince and replace it with pumpkin. When the pumpkin is cooked, take it out and try the resulting zirvak. You can cook the rice for about 20 minutes, until almost done. We place the pumpkin, onion and quince that we prepared earlier on its surface. Cover again and cook over very low heat for 20 minutes. Ready!
With beans
Pilaf with beans is a heartier version. Beans will make the dish more protein and perfectly replace meat in a traditional Uzbek dish.
Ingredients:
- Rice – 300 gr
- Onion – 1 piece
- Carrots – 1 pc.
- Beans – 200 gr
- Whole garlic
- Vegetable oil – 70 g
- Salt, pepper, seasoning for pilaf - to taste
Cooking time: 2 hours
Cooking time: 40 min
Number of servings: 5
KBZHU (per 100g): K = 297.4, B = 9.5, F = 11, U = 39.8
Soak the beans in boiling water for 2 hours until they become soft. Then everything is simple - fry the oil, onions, carrots in a cauldron again, pour them in and add beans with spices. Cook for 30 minutes. Some of the liquid will boil away, so you need to add it, and then add the white grains and add the whole garlic. After 20 minutes, when the pilaf is almost ready, turn off the heat. It is important not to overcook it, but to let it finish under the lid. You can cover it with a towel.
Description of preparation:
Preparing lean pilaf couldn't be easier!
Just add your favorite vegetables and seasonings, since almost everything goes well with rice. And one more thing: to prepare lean pilaf with vegetables, you can add some mushrooms: fresh or dried (just soak them first). Of course, soy sauce is not exactly associated with pilaf, but the result is delicious! Purpose: For lunch / For dinner Main ingredient: Vegetables / Cereals / Rice Dish: Hot dishes / Pilaf Diet: Separate meals / Lenten dishes
With chickpeas
Chickpeas, another protein superfood, are an excellent alternative to animal products.
Ingredients:
- Rice – 1 tbsp
- Chickpeas – 1⁄2 tbsp
- Onion – 1 pc.
- Carrots – 1 pc.
- Garlic – 3 cloves
- Zira – 1 tsp
- Barberry – 2 tsp
- Salt and pepper - to taste
- Vegetable oil – 70 g
Cooking time: 20 min
Cooking time: 40 min
Number of servings: 3-4
KBZHU (per 100g): K = 292.5, B = 8.9, F = 11.8, U = 37.6
The chickpeas for this dish need to be prepared in advance - rinsed and cooked for about twenty minutes until half cooked. Pour oil, place chopped onions and carrots, and chickpeas on top. Add cereal, spices, cloves and add water. Cook for 20-30 minutes (depending on the variety), as before, until almost done. Turn off the stove and let the pilaf finish.
Advice: “They try not to touch or interfere with real pilaf. This way the structure is not disturbed and all the aromas are preserved, so try to touch the seething masterpiece as little as possible.”
Recipe No. 1 Folding pilaf without meat (base)
This recipe is basic and very easy to prepare. This pilaf is popular everywhere, as it is the basis for any recipe.
To prepare you need:
- 200 grams of rice;
- 400 ml water;
- 20 grams of melted butter;
- Half a teaspoon of salt.
- Rice washed with cool water is poured into boiling salted water and cooked until fully cooked for about 12-15 minutes.
- Next, the rice is thrown into a colander and washed with just water.
- Once the water has drained, add oil to the rice and mix gently.
- Pour a little water into the half-cooked oiled rice and cook until fully cooked on low heat for another 15 minutes.
