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Pumpkin Pilaf

A bright, autumnal pilaf — amazingly tasty and fragrant! Give it a try! This wonderful dish is a hit with vegetarians and anyone fasting alike, and it's a nice change of pace for meat lovers too ;) Vivid, aromatic, nourishing, and filling. Highly recommended!

alena•♫Author avatar
Recipe author
Pilaf with pumpkin
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 8 % 2 g
Fats 17 % 4 g
Carbohydrates 75 % 18 g
113 kcal
GI: 11 / 83 / 6
  • How do you make pumpkin pilaf?
    1. Prep the vegetables: wash and peel them. 2. Cut the onion into half-rings. 3. Cut the carrots into strips — fairly thick ones. 4. Cut the pumpkin into medium cubes. 5. Heat a cauldron (or a heavy-bottomed pot or Dutch oven) well over high heat and pour in the vegetable oil. 6. Once the oil is hot, add the onion and fry, stirring, for 2 minutes. 7. Add the carrots and fry for another 2 minutes. 8. Now add the spices: cumin, ground red hot pepper, and coriander. Add salt. 9. Add the pumpkin, stir everything together, and fry for another 2 minutes. 10. Pour in enough hot water to cover the vegetables. Bring to a boil and cook for 2 minutes, then turn off the heat. 11. Rinse the rice thoroughly — until the water runs clear. This step is what determines how fluffy your pilaf turns out. 12. Spread the rice over the vegetables in the cauldron. Don't stir! Level the surface of the rice, and if needed, gently add more hot water down the side of the pot — the water level should sit about ½ inch (1 cm) above the rice. 13. Cover the cauldron and set it over high heat. Cook until the water disappears from the surface of the rice. Then lower the heat, mound the rice toward the center without mixing it into the vegetables, and cook on low for 10–15 minutes, until the rice is done. 14. Stir the finished pilaf, serve it hot, and garnish with fresh herbs. Enjoy!
  • Important! For rice dishes that turn out great every time, read the article on how to choose the right rice and the secrets to cooking it.
  • Every oil is good only up to a certain temperature — its smoke point, where it starts to burn and forms toxic compounds, including carcinogens. To learn how to gauge frying temperature and choose the best oil for the job (and which ones to skip entirely), read more here.
  • Keep in mind that how you cut the carrots shapes the final dish: grated carrot cooks down into a purée and blends evenly into everything, while carrot cut into strips or sticks holds its shape.

Caloric content of the products possible in the composition of the dish

  • Onion - 41  kcal/100g
  • Raw wild rice - 353  kcal/100g
  • Brown raw rice - 360  kcal/100g
  • Boiled brown rice - 119  kcal/100g
  • White fortified raw rice - 363  kcal/100g
  • Fortified boiled white rice - 109  kcal/100g
  • White rice, steamed, with long grains raw - 369  kcal/100g
  • Steamed white rice, boiled with long grains - 106  kcal/100g
  • Instant dry rice - 374  kcal/100g
  • Instant rice, ready to eat - 109  kcal/100g
  • Rice - 344  kcal/100g
  • Pumpkin - 29  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Zira - 112  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Ground hot pepper - 21  kcal/100g
  • Fresh frozen soup greens in a package - 41  kcal/100g
  • Greenery - 41  kcal/100g
  • Ground coriander - 25  kcal/100g

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