This British broad bean and pea pilaf recipe is summer fun and green goodness wrapped up in a one-pot meal. Each bite is packed with tasty green veggies such as broad beans, peas, courgettes, bell peppers and flavoured with delicious mint, thyme and parsley.
Pilaf's are perfect for using up any seasonal veggies that you have to hand, and as a one-pot meal is so easy and quick to rustle up.
Pilaf can be enjoyed as a side-dish or light lunch, or as a main meal alongside a crispy salad and crusty bread or crackers.
Peas And Beans
Broad beans are also known as fava beans and have been a British staple since at least the medieval times, although probably much longer, as they have been around for thousands of years.
Other historic names for broad beans include Celtic beans, horse beans, field beans, and tic beans.
Likewise peas are also a British favourite featuring in many recipes for hundreds, if not thousands of years. One of the first British recorded cookbooks dated 1390 The Forme Of Cury has a few pea recipes including pea puree and German style peas.
During the medieval ages British peasants used peas and beans to gain most of their protein needs, as meat was just too expensive. Peas and beans could be dried and stored for a long time and the British climate was perfect for growing these valuable crops.
Peas and beans are two of the best veggie foods for vegan and plant-based diets. Although arguably these valuable legumes are the perfect food for anyone, on any diet, except of course those who have allergies or intolerances.
A serving of broad bean and pea pilaf provides an estimated 3mg iron, 12mg protein, 9g fibre, and 90mg calcium. As well as being low in calories and fat with just 365 kcal and 4g per serving.
How To Prepare Broad Bean And Pea Pilaf
Although this is a broad bean and pea rice pilaf which also has courgette and bell peppers technically any veggies you have to hand can be used.
Especially good are reduced-price veggies, veggies languishing in the fridge, or even if you grow your own veggies and have a summer bounty use some of them for this tasty easy meal. Simply dice the veggies into small even sizes so that they cook consistently.
First, melt the vegan margarine or heat the ½ cup of veggie stock. Add the onion, garlic, bell pepper, courgette, and broad beans, cook for 8 minutes, stirring frequently.
Next pop in the fresh parsley, mint leaves, and bay leaf, and give it all a stir.
Add the rice, peas and season with salt and black pepper.
Stir and cook for 2 minutes.
Pour in the hot vegan stock/broth and bring to a simmer.
Cook over a medium heat for 5 minutes.
Next place a lid over the pan to cover completely and cook for 10 minutes.
Turn off the heat but leave the pan on the ring for a further 10 minutes.
Remove the lid and test the rice for doneness.
The rice should be cooked but if not pop the lid over and leave for a further 5 minutes.
Fluff up the rice with a fork, and check the seasoning. Add extra salt and pepper to taste if necessary.
Serve the pea and broad bean pilaf with extra fresh herbs and a few chopped chives or spring/green onions.
A dollop of vegan mayonnaise or sour cream is also very tasty.
What's the best way to store leftover rice pilaf?
Chill cooked rice quickly [within an hour], and place in the refrigerator within a covered container, for 2-3 days.
Can rice pilaf be frozen?
Yes. Cool quickly, and once at room temperature place into a freezer safe container or food bag, and store in the freezer for up to 3-4 months.
Can rice pilaf be reheated?
As cooked rice can develop harmful spores if not quickly cooled and chilled, it is equally important to reheat rice to an internal temperature of 75C [165F]. A simple food thermometer can be inexpensive and a really good purchase for peace of mind.
For useful information and guidance on storing and reheating rice check out this article by Gov.UK.
To reheat rice pilaf a microwave or hot oven can be used and the rice reheated until piping hot throughout. Or place into a non-stick pan along with a little splash of water, and stir over a medium-high heat until piping hot.
Is broad bean and rice pilaf fine for gluten-free diets?
Yes. Rice is perfect for gluten-free diets as it is naturally gluten-free.
Although do check that your veggie stock/broth is free from gluten.
Can I make any substitutions or changes to this veggie pilaf recipe?
A few ideas:
- Use any veggie you have to hand, needs using up, yellow-sticker reduced bargain finds, etc.
- Frozen mixed veggies are idea for this pilaf, if you would like to substitute the veggies within the recipe.
- Although do use the same amount of veggies as specified within the recipe, if you do switch the veggies up. And ensure that the veggies are diced or in small even-sized pieces so that they cook through.
- This recipe uses frozen broad beans but fresh broad beans or similar, such as frozen edamame [soya] beans could be used instead.
Looking for more yummy rice and bean recipes?
Have a look at this comfort classic American favourite Rice-A-Roni which features kidney beans, and this tasty, easy Cajun dirty rice. For a movie night treat prepare this delicious Mexican rice and bean casserole, with an irresistible crunchy cheesy nacho topping. So good!
British Broadbean and Pea Pilaf
- Large non-stick pan/skillet or a wide Wok, with lid
- 1 tablespoon vegan margarine or vegan butter/vegetable oil [or replace with ½ cup [125ml] of veggie stock/broth]
- 225 grams long grain rice rinsed and drained
- 225 grams peas fresh or frozen
- 150 grams broad beans fresh or frozen
- 1 large courgette diced [about 200 grams after courgette topped and tailed]
- 1 medium onion diced [about 125grams prepared]
- 4 garlic cloves diced
- 1 bell pepper diced
- 15 grams fresh mint or 2 teaspoons dried mint
- 15 grams fresh parsley or 2 teaspoon dried parsley
- 1 sprig fresh thyme or 2 teaspoons of dried thyme
- 1 bay leaf
- 600 millilitres vegetable stock broth, hot. Use a vegan 'chicken' stock if available.
- extra fresh mint, parsley. And chopped chives, if liked, or sliced spring onions/scallions.
- Melt the margarine or heat the ½ cup veggie stock/broth within a large non-stick pan/skillet.
- Add the onions, garlic, pepper, courgette, bell pepper and broad beans. Over a medium heat cook for 8 minutes, with a lid on the pan, stirring frequently. Remove the lid for the last few minutes.
- Add the rice and peas and cook for 2 minutes, stir frequently.
- Next pop in the bay leaf, along with the fresh [or dried] herbs. Stir through ¾ teaspoon of salt and a good grinding of black pepper.
- Give it all a good mix.Pour in the hot vegan stock.
- Simmer for 5 minutes.Pop a lid over the pan and turn the heat to low. Cook for 10 minutes.
- Turn the heat off and leave the rice for a further 10 minutes.
- The liquid should be gone and the rice cooked but if not just pop the lid back on and leave for an extra few minutes or until ready.
- Give the rice a good stir and fluff up with a fork. Remove the bay leaf and thyme sprig.
- Check the seasoning and add salt and pepper to taste, although the rice may not require any extra seasoning.
- Scatter over extra fresh herbs if liked. Chopped chives is a particularity tasty garnish, or a few sliced spring onions/scallions.A dollop of vegan mayonnaise or sour cream is very tasty.
- Nutritional information is provided for guidance only and is not a strict calculation as ingredients vary.
- Leftovers should be placed in the refrigerator as soon as they have cooled, and can be kept for 2-3 days.
- Reheat pilaf in the microwave or hot oven until piping hot throughout and steaming.
- Or within a non-stick pan and reheat over a medium-high heat, stirring frequently, until piping hot and steaming throughout. A little extra water can be used to prevent sticking.
- Not a fan of courgette or bell pepper? Simply replace these with your choice of vegetable. Although do dice each veggie to similar small sizes and take into consideration different veggie cooking times. Frozen mixed veggies are ideal.
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