“Eat More Vegetables” Rice Pilaf Recipe: So Good You Don’t Know It’s Good for You!

Rice is such a great side dish for meat or fish, but if you’re cautious about extra calories or carbohydrates, a big serving of plain rice can feel like more than you want. One easy answer: cram it with colorful vegetables! This pilaf amps up the veggie-to-rice ratio, so every serving has less rice and a whole lot more vegetables, without giving up the satisfying flavor and texture that make rice such a great side dish.

And this one hits a home run in the flavor competition.

Don’t despair if you don’t have the exact vegetables on hand. This is a wonderfully flexible recipe, and lots of substitutions work beautifully.

“Eat More Vegetables” Rice Pilaf

A colorful, veggie-packed rice pilaf with carrots, peppers, tomatoes, peas, spinach, herbs and toasted nuts, designed to put more vegetables on the plate without sacrificing flavor.

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Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Servings: 6 – 8

Course: Side Dish

Cuisine: American

Ingredients Instructions Notes

Ingredients

  

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Rice Pilaf

• 2 – 3 tbsp butter, divided as needed
• ½ cup carrots halved lengthwise and sliced, about 1 medium carrot or ½ large carrot
• ½ cup diced yellow or red bell pepper
• ½ cup diced red onion
• 4 cloves garlic, minced
• ½ cup chopped tomatoes, preferably colorful grape tomatoes
• 1½ cups jasmine rice, rinsed and well-drained
• 1 cup cooked peas, fresh, frozen or canned, drained
• 1 packed cup fresh spinach or ½ cup frozen spinach, thawed and drained
• 2 tbsp fresh oregano or 2 tsp dried oregano
• Cooking liquid in the amount called for on the rice package, about 2¼–3 cups, using vegetable stock, chicken stock, wine, water or a combination
• 1½ tbsp Zippy Sicilian spice mix or another Italian seasoning blend
• ½ tsp salt, if your seasoning blend does not contain salt
• ½ cup chopped toasted nuts, slivered nuts or roasted nuts

Optional Garnishes

• Sliced green onions, chopped parsley or additional oregano

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Instructions

 

1. Melt 2 tbsp butter in a large saucepan over medium heat. Add the ½ cup carrots and sauté for about 2 minutes.
2. Add the ½ cup bell pepper, ½ cup red onion, 4 cloves minced garlic and ½ cup tomatoes. Sauté for another 2–3 minutes.
3. Add the 1½ cups rice and continue to sauté for 4–5 minutes, stirring frequently, until the rice is lightly toasted. Add up to 1 tbsp additional butter if the mixture becomes dry.
4. If using raw, untoasted nuts, add the ½ cup nuts with the rice so they toast in the pan. If using already-toasted or roasted nuts, reserve them until the end.
5. Stir in the 1 cup peas, spinach and oregano.
6. Add the cooking liquid in the amount appropriate for the rice you are using, along with the 1½ tbsp Zippy Sicilian seasoning and ½ tsp salt if needed. Stir well and bring to a boil.
7. Reduce the heat to low, cover and cook according to the rice package directions, about 15–20 minutes for most white rice. Do not lift the lid during cooking.
8. Remove the lid and test the rice for doneness. Taste and adjust the seasoning if needed.
9. Stir in the reserved toasted nuts. Remove from the heat, cover and let rest for about 5 minutes before serving.
10. Garnish with sliced green onions, parsley or additional oregano if desired.

Notes

• Rice: Jasmine rice is our favorite here, but basmati or regular white rice also work. Use the rice-to-liquid ratio and cooking time recommended on the package for the variety you choose. Rinsing the rice before cooking helps keep the grains from sticking together.
• Cooking liquid: Stock adds much more flavor than plain water. A splash of wine can replace part of the stock or water for even more depth.
• Vegetables: This recipe is flexible. Substitute other vegetables in roughly the same amounts, keeping in mind that especially watery vegetables or mushrooms may affect the moisture balance.
• Nuts: If the nuts are raw, toast them with the rice. If they’re already toasted or roasted, stir them in at the end so they stay crisp.

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Make It Your Own

One of the best things about this rice pilaf is how forgiving it is. No carrots? No problem. No tomatoes? Same! Zucchini, other squash, broccoli, green beans, asparagus, corn, kale and mushrooms can all play nicely here.

Try to keep the vegetable amounts in roughly the same range—about ½ cup of each, or up to 1 cup for corn—so the rice still cooks properly. Mushrooms are the exception worth watching because they have their own moisture personality.

The same flexibility applies to the nuts. Sliced almonds are classic, but toasted pecans, walnuts, pistachios or even a chopped snack-nut mixture can work. If the nuts are already toasted, stir them in at the end so they keep their crunch.

You can also add leftover cooked chicken, pork, beef, fish or tofu if you want to turn the pilaf into a more substantial meal. But honestly, it doesn’t need the help. I designed it to be a colorful, veggie-laden supporting actor alongside a main dish, and we especially like it with fish.

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