Fresh Herb & Vegetable Pilaff With Black-Eyed Peas
Fresh Herb &
Vegetable Pilaff
With Black-Eyed Peas
Plant Based / Dairy Free / Gluten Free
Serves 6-8
A stunning rice dish made with a colourful array of fresh vegetables, fragrant herbs and black eyed peas. It is wonderfully versatile, as you can adapt it to your own preferences by choosing your favourite vegetables, or the ones you have to hand. You may use different legumes if you wish, such as chickpeas, lentils, or any type of bean you desire, but try to make colourful choices, as this dish offers an opportunity to “eat the rainbow”!
Ingredients
500g parboiled rice*, rinsed (or any long grain rice)
1tbsp plant based butter (we use Naturli block)
2-3 leeks
5-6 spring onions
200g Cavolo Nero or any kale
1 small radicchio
A handful of radishes
6-7 small yellow peppers from a jar
A bunch each of mint, dill, parsley, chives, lemon thyme & basil (or use your favourites)
2 x 400g tins of black-eyed peas, drained & rinsed
A handful of sultanas
2tbsp mustard of choice
Juice of two lemons
3tbsp nutritional yeast
1tbsp vegetable bouillon powder
Olive oil for sautéing
Salt & pepper to taste
Method
Place the rice in a pan over medium heat and add 1.250lt of water with a pinch of salt. Allow to simmer until the water is absorbed.
Meanwhile, wash and finely chop all the vegetables and herbs and set aside.
In a large frying pan, over medium/high heat, pour a little olive oil and start by adding the leeks and spring onions. Then mix in the Cavolo Nero, radicchio, radishes and peppers and stir. Add the black-eyed peas, along with some water (around 125ml) and simmer for a few minutes.
Whisk the mustard and lemon juice and pour into the pan.
Add the sultanas, season to your liking, then add the herbs and continue to gently sauté for a few more minutes.
Once the rice is cooked, add the butter, cover with a cloth, place a lid over it and leave it to rest for 10 minutes. This allows the steam to be absorbed into the cloth and keeps the kernels separate and fluffy.
Combine the vegetables with the rice.
Stir the nutritional yeast and vegetable bouillon powder into the pilaff.
Serve hot with an extra sprinkle of chopped herbs and some freshly ground black pepper.
Enjoy!
Notes
* Parboiled rice is higher in B vitamins compared to regular white rice. This is due to the parboiling process, during which the rice is soaked, steamed and dried in its husk after harvest but before milling. This allows the nutrients to transfer from the bran into the starchy kernel.
It may also offer more plant compounds, as it is rich in prebiotics, which support gut health. It also has a much lower glycemic index than other types of rice, making it an ideal choice for people with diabetes and other blood pressure disorders.
Parboiled rice cooks into well defined kernels rather than clumping, making it the ideal choice for this type of recipe.
Black-eyed peas are very high in protein and fibre. They are also rich in micronutrients such as folate, copper, thiamine and iron. They may help increase weight loss, improve digestive health and support better heart health. Use them in stews, salads and soups to take advantage of all the healthful properties they offer.
