Lean pilaf with apples and pumpkin

Pilaf is one of the most ancient and widely known dishes of Eastern cuisine. Interestingly, its modern recipe appeared relatively recently — originally, pilaf was cooked without meat. In India and the Middle East in the 2nd–3rd centuries BC, it was prepared with rice and vegetables (most often onions, peppers, and carrots), seasoned with spices and sometimes enriched with dried fruits such as dried apricots and barberries.

Lean pilaf with apples and pumpkin is not only filling but also highly nutritious, making it a true highlight of any vegan or fasting menu.

For best results, it is recommended to use unrefined corn oil. It has a high smoke point and a mild, neutral taste. Corn oil contains 10 times more tocopherol (vitamin E) than olive oil, while its phytosterols help reduce «bad» cholesterol levels. It is also rich in unsaturated fatty acids (primarily linoleic acid), which are involved in lipid metabolism and essential for hormone production.

The company CraftOil offers fresh, organic, cold-pressed corn oil produced from environmentally friendly raw materials without preservatives, using certified in-house pressing equipment. This is a «living» product rich in vitamins, minerals, and biologically active compounds essential for proper body function.

Visit our website to explore our full product range — we promise that at least one of them will become your favorite.

Ingredients (Serves 6)

For prepare you need:

• 3 medium apples (preferably sweet and sour varieties);
• 100 g corn oil;
• 300 g rice (preferably parboiled rice);
• 500 g pumpkin pulp;
• 50 g raisins (dark or light);
• 2 teaspoons salt;

Step-by-step cooking instructions

Rinse the rice twice under running water and let it drain in a colander. Wash the apples, remove the cores, and cut them into cubes. Wash the pumpkin, remove the peel and fibrous inner part with seeds, then cut into cubes similar in size to the apples.

Rinse the raisins and soak them in boiling water for 10 minutes.

Pour half of the corn oil into a deep saucepan (with a thick bottom or Dutch oven) and heat over medium heat. Once heated, add the pumpkin and apples. Sauté for 5–7 minutes. Add the rice, then spread the raisins on top. Pour in 600 ml of salted water and add the remaining oil.

Cover with a lid and bake in a preheated oven at 190°C (375°F) for about 1.5 hours. After cooking, let the pilaf rest for 20 minutes with the oven door slightly open. Before serving, garnish with finely chopped fresh herbs such as dill, cilantro, parsley, or cress.

Notes:

If you prepare this lean pilaf with sesame oil, it will have a rich aroma with subtle nutty notes. Using unrefined mustard oil will make the dish spicier and more piquant. These and other natural oils are always available for order at CraftOil, a Ukrainian online store offering healthy food products.