Courgette, pea and lemon pilaf recipe
Try a veg-packed pilaf recipe with courgette and peas for a simple family dinner that's ready in just over half an hour. With hearty long-grain rice, tangy pesto, lemon and mint, this vibrant dinner idea is seriously summery and really delivers a flavour kick.
See method- Serves 4
- 10 mins to prepare and 25 mins to cook
- 411 calories / serving
Ingredients
- 1 tbsp olive oil
- 2 large courgettes, diced
- 1 large onion, finely chopped
- 3 garlic cloves, finely chopped
- 300g long-grain rice
- 1 lemon, zested and juiced
- 1 vegetable stock cube, made up to 600ml
- 150g frozen garden peas
- ¼ x 190g jar spinach and ricotta pesto (or green pesto)
- 10g fresh mint, leaves only, finely chopped
- 100g spinach
Each serving contains
- Energy
- 1735kJ 411.0kcal
- Fat
- 8g
- Saturates
- 2g
- Salt
- 1.4g
- Sugars
- 9g
of the Reference intake
Carbohydrate 77.1gProtein 11.1gFibre 5.3g
Method
- Heat the oil in a large, deep, lidded frying pan over a medium heat. Add the courgette and fry for 3-4 mins until just tender and starting to brown, then transfer to a plate with a slotted spoon. Return the pan to a low heat, add the onion, cover and cook gently for 6 mins. Stir in the garlic and cook, uncovered, for 2 mins. Add the rice and lemon zest and stir to coat.
- Pour in the stock, stir once and bring to the boil. Cover and simmer over a low heat for 10 mins. Add the peas and reserved courgette, then cook, covered, for 5 mins more, or until the rice is completely tender and the stock has been absorbed.
- Use a fork to stir through the pesto, lemon juice and most of the mint; season well. Cover and set aside for 5 mins to let the rice u up. Stir in the spinach and scatter with the remaining mint to serve.
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