Lean pilaf perfectly diversifies the daily menu during the fasting period and the vegetarian table. In addition, the dish can be included in the children's menu, because there is no excess amount of animal fat in it.
Recipe content:
- How to cook lean pilaf - general cooking principles
- Delicious lean pilaf with chickpeas
- Lean pilaf with mushrooms
- Lean pilaf with canned mushrooms
- Lean pilaf with raisins and prunes
- Lean pilaf with vegetables
- Lean pilaf with dried fruits
- Lean pilaf in a slow cooker
- Video recipes
Pilaf is a hearty and tasty dish, even if it is cooked without meat. Lean pilaf is not rice porridge, as most of us mistakenly believe. If you carefully study the recipe you like, you can make a very tasty dish, which will also turn out to be very useful. Lenten pilaf is a real find for an evening family dinner after cool autumn or winter weather, when the body requires both hearty and light food at the same time. And in order for the food to be boring, you need to master different recipes, and we will tell you some of them in this review.
How to cook lean pilaf - general cooking principles
To make the rice crumbly, you need to know certain subtleties of cooking. If you want to make a truly tasty and healthy lean pilaf, then study the recommendations described in this article. Then you will definitely get an excellent meal.
- For lean pilaf, always choose quality rice. It does not boil over and does not stick together. Uzbek long grain rice works well. However, you can use brown rice, basmati.
- Any food can be added to lean pilaf. The main thing is that they are not of animal origin. For example, various vegetables, dried fruits, mushrooms, various cereals, soy meat.
- Abundance of spices - rich and rich taste of pilaf. Any spices will do.
- Ready pilaf must be allowed to stand in a cauldron for about 30 minutes. It will reach the desired consistency. In this case, it is better to wrap it in a warm blanket.
- Instead of a cauldron, you can use a saucepan, stewpan or frying pan.
- Garlic can be laid unpeeled. And in the Uzbek pilaf they generally put a whole head of garlic, only after removing the top thin and dry husk.
- Pilaf carrots are never grated, they are only cut into large pieces.
- Classic meat in pilaf can replace soy meat. However, first you need to read the instructions for cooking, because some types require preliminary preparation, for example, soaking or boiling.
- The spiced salt is added in the middle of cooking.
- When cooking pilaf, the rice is not stirred, and the lid does not open.
These are the main secrets of making delicious lean pilaf! Using them, you will create an incredibly tasty and aromatic dish from the most common ingredients.
Delicious lean pilaf with chickpeas
An unusually tasty and unusual pilaf is obtained with the so-called lamb peas - "chickpeas". The groats must be soaked in water beforehand, and it is better to keep it for 1, 5 days. After this time, sprouts will begin to sprout in the peas, which will make the product tastier and softer.
- Caloric content per 100 g - 90.4 kcal.
- Servings - 6
- Cooking time - 45 minutes
Ingredients:
- Rice - 2 tbsp.
- Chickpeas - 100 g
- Carrots - 2 pcs.
- Garlic - 1 head
- Vegetable oil - 100 g
- Onions - 2 pcs.
- Salt - 2 tsp
- Barberry - 1 tsp
- Black pepper - 2 pinches
- Cumin - 1 tsp
Step by step cooking:
- Peel and wash the onions and carrots. Then chop the onion in half rings, and cut the carrots into large strips. Heat oil in a cauldron and fry vegetables for 3 minutes.
- Pour chickpeas with water and stand for at least 6 hours until swelling. Then add it to the pan and fry for a few more minutes.
- Add all the spices (barberry, black pepper, cumin) and heat to release the aromas.
- Rinse the rice with running water, drain the liquid and send it to the cauldron. Saute lightly with vegetables for about 2 minutes.
- Pour boiling water over the food so that it is 2 fingers higher than all the food. Season with salt and garlic cloves.
- Close the cauldron with a lid and simmer over low heat for half an hour.
- Turn off the heat, wrap the pilaf in a warm blanket and stand for half an hour. Then stir well, sprinkle with herbs and serve.
Lean pilaf with mushrooms
Any mushrooms are perfect for lean pilaf, but it is preferable to use those that have not been frozen. Fresh mushrooms are best suited for the dish.
Ingredients:
- Champignons - 0.5 kg
- Rice - 1, 5 tbsp.
- Salt - 0.5 tsp
- Vegetable oil - 4 tablespoons for frying
- Seasoning for pilaf - 1 tsp
- Garlic - 3 cloves
- Carrots - 2 pcs.
- Onions - 1 pc.
Step by step cooking:
- Heat vegetable oil in a cauldron.
- Wash the champignons, cut into strips and throw into the cauldron. Liquid will come out first, so wait for it to evaporate. To do this, make a large fire.
- When the mushrooms are browned and all the moisture is gone, put the chopped onion to them.
- After 2-3 minutes, add the carrots cut into strips and fry the vegetables all together.
- Rinse the rice with cold water at least seven times and add it to the cauldron, leveling it evenly. Then send spices and salt.
- Add the garlic cloves.
- Pour boiling water over everything so that it covers the rice by 2 fingers.
- Cover the cauldron with a lid and simmer over low heat for 20 minutes. Then turn off the stove and leave to infuse for another half hour. Do not open the cover.
Lean pilaf with canned mushrooms
Pilaf with mushrooms is a very aromatic and tasty dish. Pamper your family with it on fasting or fasting days. It is satisfying, while less high in calories than with meat.
Ingredients:
- Rice - 500 g
- Canned champignons - 500 g
- Carrots - 2 pcs.
- Onions - 2 pcs.
- Vegetable oil - 100 g
- Salt - 1 tsp
- Ground black pepper - a pinch
- Fresh herbs to taste
Step by step cooking:
- Wash the rice under running water and cover with boiled water.
- Heat vegetable oil in a cauldron and add chopped onion. Pass it until transparent.
- Fill in the peeled and chopped carrots. Cook the food for 5 minutes.
- Rinse the mushrooms with running water, cut into thin slices and add to the cauldron when the carrots are soft. Simmer food until almost cooked.
- Then add rice, salt and pepper. Boil and simmer over low heat for 15 minutes.
- Turn off the stove, wrap the dish with a towel and let it brew under the lid for 15 minutes. Then stir gently and serve with a sprinkle of herbs.
Lean pilaf with raisins and prunes
An excellent version of lean pilaf with a special taste is obtained with raisins and prunes. This is a stunningly unusual dish with a subtle sweet touch. This pilaf will be especially liked by lovers of sweets.
Ingredients:
- Rice - 0.5 kg
- Carrots - 1 pc.
- Onions - 1 pc.
- Raisins - 100 g
- Prunes - 100 g
- Ground black pepper - a pinch
- Salt - 1 tsp
- Vegetable oil - 100 ml
- Garlic - 3 cloves
Step by step cooking:
- Cut the onion into large half rings and lower it into a cauldron with hot oil. Cook quickly, about a minute.
- Add the chopped carrots to the onion and cook for another 2 minutes.
- Rinse raisins and prunes and send to vegetables. Fry lightly and add spices.
- Rinse the rice and put it to the food, leveling it into an even layer.
- Wash the garlic, remove the top dirty husk and stick it into the food in a circle at the sides of the cauldron.
- Pour boiling water over the ingredients so that it is two fingers higher than the food level. Place a bay leaf on top, if desired, but do not deepen it.
- Boil the ingredients over maximum heat, reduce the flame to minimum and simmer under the lid for half an hour. Let the finished dish brew for 15 minutes, stir and serve.
Lean pilaf with vegetables
Pilaf with vegetables will become an indispensable dish for people who go in for sports. This food is a great option for fasting. In addition, the recipe is quite simple, while the taste of a healthy meal will exceed all expectations.
Ingredients:
- Rice - 2 tbsp.
- Onions - 3 pcs.
- Carrots - 3 pcs.
- Vegetable oil - 200 ml
- Salt - 1 tsp
- Ground black pepper - a pinch
Step by step cooking:
- Rinse the rice thoroughly until the water becomes clear. Then soak it for 1, 5 hours.
- Peel the carrots and onions, wash and cut: onions - in half rings, carrots - into strips.
- Pour vegetable oil into a cauldron and heat well. Put the onion in it and fry over high heat, stirring constantly until transparent.
- Then send the carrot strips and cook until tender. Cook vegetable zirvak without stopping to interfere.
- Strain the rice and put it in a cauldron.
- Pour the food with drinking water, about 3 glasses. Season with salt and pepper. Add pilaf spices for a rich flavor.
- Cover the cauldron with a lid and simmer the dish over low heat after boiling for 15 minutes.
- After this time, remove the pilaf from the stove, but do not open the lid, because it should "walk" in 20 minutes.
Lean pilaf with dried fruits
Pilaf with dried fruits differs from the classic recipe not only by the absence of meat, but also by its excellent taste and rich vitamin reserves. It is perfect for those who want to get rid of extra pounds, and without harm to their health.
Ingredients:
- Rice - 2 tbsp.
- Onions - 3 pcs.
- Carrots - 2 pcs.
- Dried apricots - 150 g
- Raisins - 150 g
- Salt - 1 tsp
- Prunes - 150 g
- Seasoning for pilaf - 1 tsp
Step by step cooking:
- Pour raisins, dried apricots and prunes with hot water and leave to swell for 10 minutes. Then pat dry with a paper towel and cut into smaller pieces if desired.
- Rinse the rice under running water.
- Peel the carrots and onions and cut into large pieces. Then fry the vegetables in a frying pan in vegetable oil: first the onion until transparent, then add the carrots and cook until soft.
- Add dried fruits to the vegetables, laying them alternately in layers.
- Pour hot water into the mold, several centimeters above the level and season with salt, pepper and seasonings. For example, cumin or coriander.
- Cover the pilaf with a lid and place in the oven for 30 minutes. Simmer it at 160 degrees.
- The finished pilaf should rest a little under the lid. So wrap it up with a clean, warm towel and let it sit for 10 minutes.
Lean pilaf in a slow cooker
Lean pilaf in a slow cooker is a beautiful, simple and satisfying recipe for a delicious and healthy dish. This meal is perfect for those who are fasting, want to diversify their menu, or are on a diet.
Ingredients:
- Rice - 1, 5 tbsp.
- Mushrooms - 300 g
- Carrots - 1 pc.
- Onions - 1 pc.
- Raisins - 100 g
- Salt - 1 tsp
- Ground pepper - a pinch
- Seasoning for pilaf - 1 tsp
- Vegetable oil - for frying
Step by step cooking:
- Peel and cut carrots and onions: carrots into strips, onions - in half rings.
- Wash the mushrooms thoroughly and cut into quarters.
- Rinse the rice so that the water becomes clear.
- Wash the raisins and cover with boiling water. Let it sit for 10 minutes, then blot with a paper towel.
- Set the "frying" mode in the multivac, pour oil into the bowl and fry the onion until transparent. Then add the carrots with mushrooms and continue to fry until golden brown.
- Sprinkle the raisins and place the washed rice in an even layer.
- Season with salt, pepper and pilaf seasoning.
- Switch the multicooker to the "pilaf" mode and simmer the pilaf for 20 minutes. However, the cooking time may differ for each appliance. Therefore, carefully look at what time is indicated in the instructions.
- Stir the finished pilaf and serve hot.
Video recipes:
