Pistachio Sumac Pilaf - recipe
So good I had to share, rice cooker makes it easy, blanched raw pistachios, peas and powdered sumac, coriander, oregano and rosemary.
This is a protein rich vegan recipe, low in vitamin A, carotenoids, and with reduced oxalates,, but lots of flavor. To moderate carbs the rice is in lower ratio than a typical curry or Chinese entree might have. Peas are starchy but have more protein than rice and the pistachios are used generously to add protein too. Fats are important for satiety and calories in a moderately low carb diet.
I had to switch to white rice because oxalate sensitivity got too bad for tolerating brown rice. It steams faster than brown rice, which is nice. I add 1/4 of an oinion chopped, one stalk celery, 2 cloves garlic minced, to one cup of white rice.
I add the rice and 1/2 teaspoon rosemary needles crumbled with water before adding the veg, so the markings on the pan can be used as a measuring guide. The veg could go in at a halfway point because they get quite softened when added at the beginning but it works.
Pistachio sumac pilaf - a vegan entree, not too much rice in comparison to the more protein rich peas and pistachios.
Blanching raw pistachios removes an oxalate source and makes them more digestible. The texture is a little more bean like but with more chew than a bean. I purchased these at an India grocery and they are bright green. The outer paper was thicker and darker than the type we see in the US.
Separately I boiled a pound of spring peas for about 6-7 minutes, and drained and added 2/3 to the rice which was done by then. Peeling a cup of pistachios took a while. To blanch, bring to a boil for about 3 minutes, drain, peel them in cold water.
To season the pistachio pilaf, I added about a half teaspoon of powdered sumac which is a catechin source similar to pomegranate. Too much would be a diuretic. It adds a tangy lemony flavor and purplish hue. I also added a little coriander and oregano, and a half teaspoon of salt, and a little Szechuan pepper; and about 4 serving spoons of apple cider vinegar and two or three of olive oil.
I used red onions and they were purplish, which suggested to me to use the pretty sumac, but the onions had lost a lot of color. Adding the veg towards the end of the rice steaming would preserve crunch and quercetin and color.
*The measurements are rough, based on memory. It was tasty, and worth writing it down.
*Zojirushi rice steamer, very handy. Use the rice measuring cup it comes with or add a little extra water for a cup of rice because it is slightly smaller than one cup.
Disclaimer: This information is being shared for educational purposes within the guidelines of Fair Use and is not intended to provide individual health care guidance. Please seek a functional health practitioner for individualized health care guidance.
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