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.
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
Edamame and Vegetable Pilaf
Ingredients
- 1 cup (180g) of basmati
- 2 cups (480ml) of chicken or vegetable stock
- 1 onion, finely chopped
- 1 carrot
- 1 red bell pepper
- 1 clove of garlic, crushed
- 1 cup (160g) of cooked edamame beans
- 1 teaspoon of cumin seeds
- ½ teaspoon of turmeric
- 2 teaspoons of ghee (or other oil of choice)
- salt and black pepper to season
- some fresh coriander to serve
Instructions
- Add the carrot to a mini food processor and pulse the blade till finely chopped, remove and set aside.
- Add the red pepper to the mini food processor and pulse till finely chopped. Add to the carrot.
- Add the ghee to a large deep frying pan over a medium high heat.
- Add the onion, cumin seeds and turmeric and fry till softened.
- Add the garlic and fry for a further few mins.
- Add the rice, carrot, edamame, red pepper, some salt and pepper and mix well to combine.
- 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)
- Serve topped with some fresh chopped coriander
Nutrition Information
Yield 4 Serving Size 1 SERVINGAmount Per Serving Calories 242Total Fat 10gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 6gCholesterol 45mgSodium 355mgCarbohydrates 22gFiber 4gSugar 4gProtein 17g
Nutritional information and valuesetc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
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 |
Anonymous says
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.
Caroline Stewart says
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.
Admin says
Thanks for spotting. I updated this recipe, so missed editing the bit off the end. It should be clear now 🙂
Kate says
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.