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Sesame Brown Rice Pilaf With Garlic and Vegetables Recipe

Sesame Brown Rice Pilaf With Garlic and Vegetables Recipe

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Sesame Brown Rice Pilaf With Garlic and Vegetables

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Ingredients:

Serving

1 cup chopped onion
1 tbsp extra virgin olive oil
1 1/2 cups brown basmati rice
4 garlic cloves, crushed through a press
3 cups water
1 tsp salt
1 cup broccoli floret
1 cup cut green beans
1 cup diced yellow squash
1/2 cup coarsely shredded carrot
1/3 cup diced red bell pepper
1 tbsp hulled sesame seeds , toasted in a dry skillet
1 tsp dark sesame oil

Directions:

Combine the onion and oil in a large shallow saucepan (with a tight fitting lid).
Cook over low heat, stirring frequently, for 10 minutes or until onion is golden.
Stir in the rice and cook 1 minute.
Add in the garlic; cook, stirring, for 1 minute.
Add the water; bring to a boil; add in the salt, stir thoroughly, cover and cook 35-40 minutes or until almost all the liquid is absorbed (do not stir).
Uncover the pot and while it is still on the heat, sprinkle the broccoli, green beans, squash, carrot, and red bell pepper evenly over the surface of the rice.
Cover and cook for 6-8 minutes or until the vegetables are crisp-tender and the rice is cooked.
Sprinkle with the sesame seeds and drizzle with the sesame oil.
Spoon into a serving dish and serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	272.42 Kcal (1141 kJ)
Calories from fat	61.81 Kcal
		% Daily Value*
Total Fat	6.87g	11%
Sodium	619.82mg	26%
Potassium	426.45mg	9%
Total Carbs	49.87g	17%
Sugars	6.59g	26%
Dietary Fiber	4.12g	16%
Protein	5.58g	11%
Vitamin C	46.5mg	78%
Vitamin A	0.6mg	18%
Iron	43mg	239%
Calcium	86mg	9%

Amount Per 100 g
Calories	59.16 Kcal (248 kJ)
Calories from fat	13.42 Kcal
		% Daily Value*
Total Fat	1.49g	11%
Sodium	134.61mg	26%
Potassium	92.61mg	9%
Total Carbs	10.83g	17%
Sugars	1.43g	26%
Dietary Fiber	0.9g	16%
Protein	1.21g	11%
Vitamin C	10.1mg	78%
Vitamin A	0.1mg	18%
Iron	9.3mg	239%
Calcium	18.7mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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