Vegetable pilaf
"Serve up a colourful veggie supper with this hearty pilaf, packed with carrots, sweet potato, red onions and broccoli. The root veg is roasted in spices, then tossed with nutty wild rice and grated broccoli for a healthy vegetarian feast."
Prep time:
15 min
Cook time:
30 min
Servings:
4 people
Health Score
High
Medium
Low
8.6 / 10
High score
Glycemic Index
Index
53
LowLoad
35
HighNutrition per serving:
| Calories | 476.53 kcal | 24% |
| Fat | 20.94 g | 30% |
| Carbs | 65.34 g | 25% |
| Sugars | 11.41 g | 13% |
| Protein | 10.80 g | 22% |
| Sodium | 937.77 mg | 47% |
| Fiber | 8.82 g | 32% |
Percent Daily Values based on a 2,000 calorie diet.
Glycemic Index 53 Low |
Glycemic Load 35 High |
Ingredients
400g carrots, halved or quartered if large
250g (2 small) sweet potatoes, sliced into rounds
2 red onions, cut into wedges
1 tbsp cumin seeds
1 tbsp ground coriander
2 tsp mixed spice
3 tbsp olive oil
75g cashew nuts, chopped
1 vegetable stock cube, made up to 350ml
150g easy-cook long grain and wild rice
2 garlic cloves, crushed
1 broccoli, grated
handful coriander, leaves picked
100g 0% fat Greek-style yogurt, to serve
Directions
Read the directions for this recipe at Tesco Real Food
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