Who says healthy meals can’t be quick and easy? This Light & Easy One-Pan Zucchini Rice Pilaf comes together in just 10 minutes, making it the perfect solution for busy weeknight dinners. This recipe is packed with flavor and healthy goodness, featuring tender zucchini, fluffy rice, and a touch of fresh herbs. Plus, it’s a great way to sneak in some extra vegetables!
More Information:
- Customizable Flavors: Feel free to experiment with different herbs to personalize the flavor profile. Italian seasoning, thyme, parsley, or a sprinkle of curry powder would all work well.
- Protein Boost: For a more substantial meal, add cooked chicken, shrimp, or tofu to the pan after the vegetables have softened.
- Leftovers & Variations: This recipe is perfect for meal prepping. Store leftovers in an airtight container in the refrigerator for up to 3 days. You can also add other chopped vegetables like bell peppers, peas, or broccoli for extra variety.
Ingredients:
- Olive oil
- 1 onion, chopped
- 1 carrot, chopped
- 1 medium zucchini, diced (about 1 cup)
- 250g rice (about 1 cup)
- 500ml water (about 2 cups)
- Herbs of your choice (fresh or dried, approximately 1 tablespoon)
- Salt and pepper to taste
Instructions:
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Heat the Oil: Heat olive oil in a large pan or skillet over medium heat.
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Sauté the Vegetables: Add the chopped onion and carrot to the pan. Cook, stirring occasionally, for 3-4 minutes, or until softened.
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Add the Zucchini: Add the diced zucchini to the pan and cook for an additional minute, stirring to combine.
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Toast the Rice: Pour in the rice and stir to coat the rice grains with the oil. Cook for about 1 minute, allowing the rice to become slightly translucent.
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Simmer the Rice: Add the water, your chosen herbs, salt, and pepper to the pan. Stir well to combine everything. Bring the mixture to a boil, then reduce heat to low, cover the pan with a lid, and simmer for 15 minutes, or until the rice is cooked through and the liquid has been absorbed.
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Fluff and Serve: Turn off the heat and remove the lid from the pan. Let the rice pilaf sit for a few minutes to allow the steam to escape. Fluff the rice with a fork before serving.
Rice Selection:
- Long-Grain Rice: This is the best type of rice for this recipe as it cooks up separate and fluffy, preventing a mushy texture. Basmati rice, jasmine rice, or long-grain brown rice would all work well.
- Cooking Ratio: The water-to-rice ratio in this recipe is 2:1 (2 cups water to 1 cup rice). This ensures the rice cooks through without becoming overdone or sticky. If using brown rice, you may need slightly more water (around 2 ¼ cups) due to its longer cooking time.
Zucchini Considerations:
- Zucchini Size & Preparation: A medium zucchini (about 1 cup diced) is ideal for this recipe. If using a larger zucchini, you may want to adjust the quantity or remove some of the seeds to prevent a watery pilaf. You can dice the zucchini with the skin on for added nutrients and texture, or peel it if you prefer a smoother texture.
Herb Options:
- Fresh vs. Dried Herbs: Fresh herbs offer a more vibrant flavor, but dried herbs work well too. If using dried herbs, you’ll typically need about 1 teaspoon for every 1 tablespoon of fresh herbs. Some great choices include:
- Italian Seasoning: A blend of herbs like oregano, basil, thyme, and rosemary, offering a classic Italian flavor profile.
- Parsley: Fresh parsley adds a bright, grassy flavor and is a lovely garnish.
- Thyme: Earthy and slightly peppery, thyme pairs well with the other ingredients.
- Mint: For a more unexpected twist, try adding a touch of chopped fresh mint for a refreshing flavor.
Additional Tips:
- Sautéing the Vegetables: Don’t overcook the vegetables in step 2. You want them to be softened but still retain a slight crispness.
- Optional Toasting: Toasting the rice in step 4 helps to bring out a nutty flavor and prevent the rice from becoming mushy.
- Fluffing the Rice: Fluffing the rice with a fork after cooking separates the grains and prevents a clumpy texture.
- Serving Suggestions: This zucchini rice pilaf can be enjoyed on its own or paired with a protein source like grilled chicken, baked fish, or tofu.
Conclusion:
This flavorful and healthy One-Pan Zucchini Rice Pilaf is sure to become a staple in your weeknight dinner routine. It’s quick, easy, and packed with deliciousness. So ditch the takeout menus and whip up this satisfying meal in just 10 minutes!