Vegetable Pilaf
野菜ピラフ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
In Japan, "pilaf" is a much-loved rice-cooker dish: the rice is cooked with a little consommé, then tossed with sautéed vegetables and meat for a gentle, savory flavor. Sweet corn, carrot and onion make this version colorful and mild, so even picky eaters tend to clean their plates. The vegetables are chopped small so they mix evenly into the rice and are easy for little mouths to manage, and cooking the seasoning right into the rice means every grain tastes good without needing much salt.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 52.5 griceJapanese short-grain white rice (japonica), which cooks up soft and slightly sticky. The amount listed is for uncooked rice. Substitute: Sushi rice, or another short-grain or medium-grain rice such as Calrose.
- 12 gground pork
- 10.5 gcarrot
- 19.5 gonion
- 13.5 gcanned corn
Seasonings
- 1.5 gvegetable oil
- 0.3 gsalt
- to tastepepper
- 0.3 gconsommé bouillon (granules or cube)Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
About the Japanese ingredients in this recipe
- rice (米)
- Japanese short-grain white rice (japonica), which cooks up soft and slightly sticky. The amount listed is for uncooked rice. Substitute: Sushi rice, or another short-grain or medium-grain rice such as Calrose.
- consommé bouillon (granules or cube) (コンソメ)
- Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
Directions
- 1
Rinse the rice, drain it in a sieve, and let it soak in water for at least 30 minutes. Add the consommé and one-third of the salt and pepper, then cook the rice.
- 2
Roughly mince the carrot and onion and sauté them in the oil. Partway through, add the ground pork. Once the pork is cooked through, add the canned corn and the remaining seasonings.
- 3
Mix the sautéed mixture from step 2 into the cooked rice and sprinkle with dried parsley.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 238.5 kcal | 477 kcal | 238.5 kcal |
| Protein | 6 g | 12 g | 6 g |
| Fat | 4.2 g | 8.4 g | 4.2 g |
| Carbohydrates | 49.1 g | 98.1 g | 49.1 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 10.5 mg | 21 mg | 10.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 238.5 kcal | 6 g | 4.2 g | 49.1 g | 0.5 g | 10.5 mg | 0.6 mg |
| 1 adult serving | 477 kcal | 12 g | 8.4 g | 98.1 g | 0.9 g | 21 mg | 1.2 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
