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Edamame and Vegetable Pilaf

April 12, 2016 4 Comments

1.9Kshares

Slimming Eats Edamame and Vegetable Pilaf - gluten free, dairy free, vegetarian, Slimming World and Weight Watchers friendly

This rice dish is great as a side or on it’s own. I absolutely love Edamame beans at the moment and the best part of all, is that they are packed full of health boosting nutrients and a good source of protein.

Slimming Eats Edamame and Vegetable Pilaf - gluten free, dairy free, vegetarian, Slimming World and Weight Watchers friendly

This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly

Slimming Eats Recipe

Extra Easy – 1 syn per serving

Green – 1 syn per serving


5.0 from 1 reviews
Edamame and Vegetable Pilaf
 
Print
Serves 4
Author: Slimming Eats
Ingredients
  • 1 cup (240ml) of long grain rice
  • 2 cups (480ml) of chicken or vegetable stock
  • 1 onion, finely chopped
  • 1 carrot
  • 1 red pepper
  • 1 clove of garlic, crushed
  • 1 cup of fcooked edamame beans
  • 1 teaspoon of cumin seeds
  • ½ teaspoon of turmeric
  • 2 teaspoons of ghee (or other oil of choice) (4 syns)
  • salt and black pepper to season
  • some fresh coriander to serve
Method
  1. Add the carrot to a mini food processor and pulse the blade till finely chopped, remove and set aside.
  2. Add the red pepper to the mini food processor and pulse till finely chopped. Add to the carrot.
  3. Add the ghee to a large deep frying pan over a medium high heat.
  4. Add the onion, cumin seeds and turmeric and fry till softened.
  5. Add the garlic and fry for a further few mins.
  6. Add the rice, carrot, edamame, red pepper, some salt and pepper and mix well to combine.
  7. Pour in the stock, bring to a boil, then reduce heat and cover, allow to simmer till liquid is almost absorbed and then turn off heat, but leave the lid on for 10 mins for the steam trapped underneath to continue to cook the rice. (don't be tempted to stir rice when cooking)
  8. Serve topped with some fresh chopped coriander
3.5.3226

The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information (using calorie count recipe analysis)

Approx. NUTRITIONAL INFORMATION

per serving

Calories

262

Fat

3.3g

Saturated Fat

1.5g

Total Carbohydrate

50.5g

Dietary Fibre

4.5g

Sugars

3.6g

Protein

              7.4g

 

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

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Filed Under: below 2 syns, Extra Easy, grains and legumes, Green, lunch, rice, sides, vegetables Tagged With: edamame beans, edamame pilaf, healthy eating, low fat, recipes, rice, slimming eats, slimming world, slimming world recipes, spices, weight watchers

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Reader Interactions

Comments

  1. Anonymous

    May 31, 2011 at 5:31 pm

    Cooked the Lemon Chilli Chicken on Saturday.  It was gorgeous, we had it with a side salad and throughly enjoy it.  Will defiantely have this again.

  2. Caroline Stewart

    April 13, 2016 at 6:11 am

    Can you please check the recipe as it is not clear. The rice seems to be added twice at Steps 6 & 9. Photo looks lovely but I think this needs some clarification. Many thanks.

  3. Admin

    April 13, 2016 at 9:23 am

    Thanks for spotting. I updated this recipe, so missed editing the bit off the end. It should be clear now 🙂

  4. Kate

    August 27, 2018 at 1:03 pm

    Some left over Edamame Beans and a quick search on Pinterest brought me to your site and to this recipe. What a find!
    I made this for lunch and now I’m counting down the hours til tomorrow so I can have some more. So simple to make. The recipe was easy to follow and for once my finished dish actually looked like the one in the photo – that’s not something that happens often!
    Can’t wait to give some more of your recipes a try.

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Hey! I am Siobhan, a full-time mum and food blogger. I was born in London but now live in Ontario Canada ...

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