RICE PILAF

Identity Card of the Recipe

132 KCal Calories per serving

Ingrediants

300 g of basmati rice
600 ml of vegetable broth
1 piece of cinnamon
2 pieces of cloves
20 ml of extra virgin olive oil or peanut oil
A few anise seeds

Materials Needed

Casserole with lid
Colander
Fork or spoon

Preparation

Before starting
The term “pilaf” refers to a cooking method that takes place by absorption.
Literally, the word "pilaf" means "rich in aroma" precisely to underline how, through this cooking technique, a food can be filled with flavor.
Furthermore, the method of cooking by absorption guarantees to obtain perfectly separated grains of rice.
The most used rice for this preparation is basmati, which is an extremely aromatic type of rice, characteristic of India. However, parboiled rice also lends itself to cooking by absorption.

To measure the rice, it is advisable to use a cup: in this way, the calculation of the vegetable broth to cook it will be more immediate. Normally, two cups of liquid (vegetable broth or plain water) are calculated for each cup of rice.
Collect the basmati rice in a colander and rinse it gently in fresh water to remove excess starch. To keep the grains intact, it is recommended not to shake the rice vigorously.
Bring the already salted vegetable broth to the boil (or use plain water with a little salt).
Pour two tablespoons of oil into a pan, then toast the rice.
When the rice is toasted, add the boiling broth, all at once, and the spices (eg cloves and cinnamon).

Did you know that
The original recipe for pilaf rice involves browning the onion in a knob of butter.
Although there are various solutions, pilaf rice is generally flavored with many spices, which can be cinnamon, saffron, cloves, bay leaves, turmeric and much more.
The cooking is also different: there are those who prefer to cook it in the oven, and those in the pot. Despite the various cooking techniques, the purpose is always the same, that is to cook the rice by absorption in order to obtain perfectly separated grains.

Cover with the lid and, avoiding mixing, let the rice cook until the liquid is completely absorbed (12-15 minutes).
When the rice is cooked and the broth is dry, remove the lid, turn off the heat and let it rest for about ten minutes.
Shell the pilaf rice with the help of a fork and serve to accompany sauces, meat and fish, or simply as a dietary first course.

Alice's comment - PersonalCooker

Usually pilaf rice is used to accompany more tasty juicy dishes, but I can also offer you to appreciate it as an alternative to a first course, perhaps flavoring with raisins and almond flakes (and you will feel like having lunch in a restaurant in full ethnic style).

Nutritional values and Health Comment on the recipe

Rice Pilaf is a recipe classified among the first courses.
It has a moderate energy intake, mainly provided by carbohydrates, followed by lipids and finally by proteins.
Carbohydrates are mainly complex, monounsaturated fatty acids and peptides of medium biological value.
Cholesterol is absent and fibers present in medium quantities.
Rice Pilaf is a food that lends itself to any diet; despite the significant glycemic load, in the right portions it is also recommended in diets for overweight, type 2 diabetes mellitus and hypertriglyceridemia.
Not containing lactose and gluten, it is relevant to the diets of the milk sugar intolerant and celiac.
It also lends itself to vegetarian and vegan philosophies; it has no contraindications for the Jewish, Muslim and Hindu religions.
The average portion of Pilaf Rice is 200-300 g (265-400 kcal