Moroccan rice pilaf

6

PREP TIME

5 min

TOTAL TIME

1 h

Makes

3 cups

Moroccan rice pilaf

© Getty Images

Adapted from Diane Clement's cookbook, Zest for Life, this pilaf is gorgeous enough for entertaining, or as a weekday dinner.


Ingredients

  • 1 tbsp butter
  • 1 small onion , finely chopped
  • 1/2 cup uncooked bulgur
  • 1/2 cup brown rice
  • 1/2 tsp tumeric
  • 1/3 cup raisins , or currants (optional)
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 3 cups chicken broth , or bouillon
  • finely grated lemon zest , of 1 lemon
  • 2 tbsp lemon juice
  • 1/3 cup toasted pecans , finely chopped (optional)
  • 2 tbsp chopped fresh parsley , or cilantro

Instructions

  • Melt butter in a large saucepan set over medium-high heat. Add onion, bulgur and rice. Sprinkle with turmeric and stir frequently until golden, about 4 minutes. Add raisins, if using, salt, pepper and broth. Bring to a boil, stirring occasionally. Reduce heat to medium-low, cover and simmer, stirring occasionally, until all liquid is absorbed and rice is tender, from 50 to 60 minutes.
  • If all liquid has been absorbed but you would like bulgur or rice to be more tender, add 1/2 cup (125 mL) water and simmer, covered, for 10 more minutes or until liquid is absorbed. Stir in lemon peel and juice, then pecans, if using. Sprinkle with parsley.

Nutrition (per serving)

  • Calories
  • 142,
  • Protein
  • 5.5 g,
  • Carbohydrates
  • 23.2 g,
  • Fat
  • 3.2 g,
  • Fibre
  • 2.5 g,
  • Sodium
  • 510 mg.

Myth

I only need to eat fibre when I’m constipated.

Fact

We all need to eat fibre for good health. Soluble fibre, found in foods such as citrus fruit, legumes and oatmeal, helps to lower blood cholesterol. Insoluble fibre, found in whole-grain bread, bran cereal, broccoli and pears, provides bulk to push food through the digestive tract and may reduce the risk of colon cancer.