Recipes

Broad bean pilau

Add a touch of the Middle East to your summer gatherings with our delicious broad bean pilau recipe. This dish is full of flavor and is sure to impress your guests. Prepared with fresh broad beans and aromatic spices, it is the perfect companion for any occasion. Whether you’re hosting a barbecue, picnic, or outdoor party, this vibrant and fragrant pilau will elevate your summer menu. Get ready to experience the rich culinary heritage of the Middle East with every bite. Prepare to take your taste buds on a delicious journey!

Ingredients

  • 200g basmati rice
  • 300 g capsuled broad beans
  • 50g butter
  • 4 spring onions, finely chopped
  • ½ tsp ground allspice
  • Bunch of dill, fronds removed and roughly chopped
  • a handful of pine nuts

Tip

Eat them raw
Eat very young broad beans raw, drizzle with olive oil and serve with small pieces of Pecorino cheese.

Preparation steps

  1. Wash the rice with cold water several times until the water runs clear.
  2. Soak the rice in warm water with a pinch of salt for 30 minutes.
  3. Cook the broad beans in boiling unsalted water for just 2 minutes.
  4. Drain the beans and place them in a bowl of ice-cold water to cool.
  5. Remove the beans from the shell and set aside.
  6. Heat the butter in a saucepan.
  7. Add scallions, pine nuts, allspice and half of the dill to the pan.
  8. Sizzle the mixture for a few minutes until the pine nuts are toasted.
  9. Drain the soaked rice and add it to the pan.
  10. Stir the rice to coat it in the butter.
  11. Cover the rice with water by about 1 cm.
  12. Cover the pan and bring to a boil.
  13. Stir the rice once and then reduce the heat to a minimum.
  14. Cover the pan again and let the rice stand for 5 minutes.
  15. Turn off the heat and leave the rice untouched for 10 minutes.
  16. Stir the cooked beans into the rice.
  17. Stack the pilaf on a serving platter.
  18. Scrape any golden, crispy bits from the pan and sprinkle them over the pilau.
  19. Finally, sprinkle the remaining dill over the pilau.

Nutritional Information

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

  • Pot
  • frying pan
  • Knife
  • cutting board
  • measuring cup
  • measuring spoon

Allergen information

This broad bean pilau recipe contains the following allergens:

  • Dairy products (butter)
  • Nuts (pine nuts)

Storage and leftovers

If you have leftovers, be sure to store them properly to preserve their freshness. Follow these guidelines:

  • Allow the pilau to cool completely before transferring it to an airtight container.
  • Refrigerate leftovers within 2 hours of cooking.
  • Leftovers can be stored in the refrigerator for up to 3 days.
  • You can use a microwave or a pan to reheat. Add a little water or broth to prevent drying out.

Health Benefits of Broad Bean Pilau

The delicious and nutritious broad bean pilau is not only a tasty dish but also offers several health benefits. This article is about the incredible nutrients contained in the ingredients in this recipe and how they can contribute to your well-being.

Basmati rice

Basmati rice is a staple in many cuisines, including those in India and the Middle East. Thanks to its unique properties, it offers numerous health benefits. Basmati rice is naturally gluten-free, making it a suitable option for people with gluten intolerance. It is also low in fat and sodium, making it heart-friendly. Additionally, basmati rice has a low glycemic index, meaning it releases energy slowly, which can contribute to better blood sugar control.

Broad beans

Known for their bright green color, broad beans are a nutritional powerhouse. They are an excellent source of plant-based protein and therefore a valuable ingredient for vegetarians and vegans. Broad beans are rich in fiber, which aids digestion and helps maintain a healthy intestine. These beans also contain important vitamins and minerals such as folic acid, iron, magnesium and potassium, which promote overall well-being.

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Butter and spring onions

The small amount of butter used in this recipe gives the dish a special touch. While butter should be consumed in moderation due to its high fat content, it provides a good amount of vitamin A. Scallions, on the other hand, provide a burst of flavor and contain important antioxidants that help protect against inflammation and certain chronic diseases.

Allspice and dill

Allspice gives the broad bean pilau a warm and aromatic taste. This spice is believed to possess antioxidant and antimicrobial properties that may help maintain a healthy immune system. Dill not only enhances the dish with its unique taste, but also offers various health benefits. It is a good source of vitamin C, calcium and iron, which support bone health and contribute to red blood cell production.

Pine nuts

Pine nuts, often used as a garnish to dishes, add a delicious crunch to broad bean pilau. Aside from their taste, pine nuts are an excellent source of healthy fats, vitamin E, and antioxidants. These nutritious nuts have been linked to promoting heart health, reducing inflammation, and aiding in weight management.

Incorporating these nutrient-dense ingredients into your diet through broad bean pilau can be a delicious way to support your well-being. Enjoy this delicious dish while reaping its numerous health benefits!

Cafe Gray Cooking Team

At Cafe Gray Deluxe, the Cooking Team's dedication to culinary excellence is at the heart of every recipe we share. With a shared commitment to quality and innovation, we invite you to savor the creations of this remarkable team, one recipe at a time.

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