Zucchini Pilau Rice is a fragrant blend of basmati rice, tender zucchini, and warming spices like cumin and turmeric. Light yet flavourful, it's perfect for a quick dinner or as a vibrant side dish.
Serve it with a hearty curry, grilled meats, or enjoy it solo-this versatile dish is easy to prepare and packed with flavour, making it a delicious addition to your recipe collection.
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Calories in Zucchini Pilau Rice
This rice side dish serves 4 and is 190 calories per serving
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 300+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
See the recipe card for full nutritional estimation.
Ingredients Needed
To make this pilau, you will need the following ingredients:
- Rice: Basmati rice is ideal for this recipe, as its long grains stay fluffy and separate. Rinse thoroughly to remove excess starch for the best texture.
- Zucchini (Courgette): Use a large zucchini for this dish. Dice it into small, even pieces to ensure it cooks quickly and evenly.
- Onion: A standard brown or white onion works well, adding a subtle sweetness when sautéed.
- Turmeric: This spice gives the rice its golden hue and earthy flavour.
- Cumin Seeds: Toasting these briefly in the pan enhances their nutty, aromatic flavour.
- Garlic: Crushed garlic adds a gentle kick of savouriness. Feel free to use an extra clove for a bolder flavour.
- Chicken or Vegetable Stock: Use stock instead of water to enhance the overall flavour. Vegetable stock keeps it vegetarian-friendly. It's essential to use the correct ratio of stock cubes to water, as not all stock cubes are identical. Using too few can lead to a bland, watery broth, while too many may create a stock that's overly salty.
- Low calorie spray: I prefer to use a spray oil with no emulsifiers as ingredients.
- Salt and black pepper: Essential for enhancing flavours, these seasonings bring out the best in every ingredient.
- Fresh Coriander: Chopped coriander adds a vibrant, herbaceous finish. Save some for garnish to add a pop of colour.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
How to Cook Rice Perfectly
Getting fluffy, perfectly cooked rice every time is easy with the right technique:
- Use the Right Pan: A deep, large frying pan with a lid works brilliantly for rice dishes like this. The wide base allows for even cooking, while the depth ensures there's enough room for the rice to expand.
- Rinse the Rice: Start by rinsing the rice under cold water until the water runs clear. This removes excess starch and prevents clumping.
- Measure the Liquid: Use a 2:1 ratio of liquid to rice-so for 1 cup of rice, you'll need 2 cups of water or stock.
- Simmer, Don't Stir: Bring the liquid to a boil, then reduce the heat to low and cover the pan with a tight-fitting lid. Allow it to simmer gently without stirring, which can break the grains and make the rice sticky.
- Absorb the Liquid: Once the liquid is absorbed (about 12-15 minutes for basmati rice), turn off the heat but leave the lid on.
- Steam to Perfection: Let the rice sit off the heat with the lid on for 10 minutes. This steaming step ensures the grains are tender and separate.
- Fluff and Serve: Use a fork to fluff the rice gently before serving.
Follow these steps, and you'll have perfectly cooked rice every time.
Main Courses to Serve with Zucchini Pilau Rice
Zucchini Pilau Rice is a versatile side that pairs well with a variety of dishes. It's an ideal match for curries, where its fragrant spices complement rich, saucy mains perfectly. You can also serve it with roasted vegetables or grilled proteins for a balanced and satisfying meal. Its light, fresh flavour makes it a great addition to almost any table spread.
see more Curry Recipes
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All recipes on Slimming Eats have estimated nutritional information for your convenience.
FAQ for Zucchini Pilau Rice
Absolutely! Zucchini Pilau Rice can be prepared in advance and reheated. Store it in an airtight container in the fridge for up to 3 days. Reheat gently in a microwave or on the stovetop, adding a splash of water if needed.
Yes, you can freeze the rice. Allow it to cool completely before transferring it to a freezer-safe container. Freeze for up to 2 months and reheat from frozen, adding a little water to refresh the texture.
If you're out of cumin seeds, you can substitute with ½ teaspoon of ground cumin. Add it along with the turmeric instead of toasting it.
Yes, as long as you use vegetable stock. If using chicken stock, it will no longer be vegetarian.
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Recipe Card
Zucchini Pilau Rice
Zucchini Pilau Rice is a fragrant blend of basmati rice, tender zucchini, and warming spices like cumin and turmeric. Light yet flavourful, it’s perfect for a quick dinner or as a vibrant side dish.
Ingredients
- 1 cup (180g) of basmati rice
- 1 large zucchini (courgette), grated
- 1 onion, finely diced
- 1 teaspoon of ground turmerice
- 1 teaspoon of cumin seeds
- 1 clove of garlic, crushed
- 2 cups (480ml) of chicken or vegetable stock
- low calorie spray
- salt and pepper
- handful of fresh coriander, finely chopped
Instructions
- Prepare the Zucchini: Squeeze out as much excess liquid as possible from the grated zucchini. Set it aside.
- Heat the Pan: Spray a deep, large frying pan with low-calorie spray and place it over medium-high heat.
- Cook the Aromatics: Add the onion, garlic, turmeric, cumin seeds, and a pinch of salt to the pan. Sauté for about 5 minutes, stirring occasionally, until the onion softens and the spices release their aroma.
- Add Zucchini and Rice: Stir in the grated zucchini and uncooked rice. Cook for 2–3 minutes, stirring gently, until the rice becomes translucent and takes on the colour of the spices. Take care not to let it burn.
- Add the Stock: Pour in the stock and bring it to a boil.
- Simmer: Reduce the heat to low, cover the pan with a lid, and let it simmer until most of the stock is absorbed. Do not stir the rice while it cooks.
- Steam Off the Heat: Turn off the heat but leave the lid on. Let the rice sit for 10 minutes to steam, allowing the trapped heat to finish cooking it.
- Fluff and Serve: Remove the lid, fluff the rice with a fork, and serve.
- This pilau is delicious with a variety of meat, fish, or vegetarian curries. Enjoy!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - use gluten free stock
- Dairy Free Friendly
- Vegetarian/Vegan Friendly - use vegetable stock
- Suitable for Freezing ❄️
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Nutrition Information
Yield 4 Serving Size 1 SERVINGAmount Per Serving Calories 190Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 40mgSodium 282mgCarbohydrates 41gFiber 2gSugar 1gProtein 6g
Nutritional information and values etc 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.
Belinda says
I made this last night with your Puri Prawns, what a great combination!! Great way to sneak extra speed vegetables into the rice and the flavours were beautiful together!! Thanks so much Siobhan!!
Shevy (Slimming Eats) says
You are welcome Belinda, it really compliments curries so well, so that was a good choice to serve it with the puri prawns.