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Pilaf Brown Rice with Caramelized Onions Recipe

Looking for an easy Pilaf Brown Rice with Caramelized Onions recipe? Learn how to make Pilaf Brown Rice with Caramelized Onions using healthy ingredients.


Submitted by t_thyme

Makes 4 servings



A healthy accompaniment with Fish or Chicken dishes

Recipe Ingredients for Pilaf Brown Rice with Caramelized Onions

1 1/2 tbsp extra virgin Olive Oil
1 large Red Onion, thinly sliced half moons
1 pinches Sea Salt
1/2 oz Rice Wine
1 oz fresh Ginger
1 med Carrot, finely diced
1/2 cup Parsnip, finely diced
1/3 cup Unsweetened Soymilk
1/2 cup Green Peas
1/3 cup Pecans
2 tbsp Pumpkin seeds
1 1/2 cup Brown Basmati Rice, cooked
1/2 oz Rice Vinegar
2 Green Onions

Recipe Directions for Pilaf Brown Rice with Caramelized Onions

  1. Place 1 tbsp (15 ml) oil and onion in a skillet and turn heat to medium. When onions begin to sizzle, add a pinch of salt and sauté 3-4 minutes. Add a splash of white wine to the onions and decrease the heat to low. Continue to cook, stirring frequently, until the onions begin to caramelize, approximately 20 minutes.

  2. While the onions cook, place 1 tsp (5 ml) oil in a skillet with ginger, carrot, parsnip and pinch of salt on medium heat. When vegetables begin to sizzle, stir and sauté 2 minutes. Add soymilk and simmer until just tender, about 10 minutes.

  3. Turn off heat and stir in peas, pecans and pumpkin seeds, just to coat with oil. Add rice and a good splash of vinegar and stir to combine ingredients.

  4. Transfer to a serving bowl and top with caramelized onions. Serve garnished with sliced green onions.

Categories

Rice, Side Dish

Nutrition Facts
Serving Size 217.1g
Amount Per Serving
Calories
473
Calories from Fat
134
% Daily Value*
Total Fat
14.9g
23%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
115mg
5%
Potassium
503mg
14%
Total Carbohydrates
75.4g
25%
Dietary Fiber
5.9g
24%
Sugars
5.9g
Protein
9.9g
Vitamin A 57% Vitamin C 26%
Calcium 9% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • Very high in manganese
  • High in vitamin A
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