Tag Archives: stir fried

15Oct/14

Stir fry rice, broad beans & herbs

Rice, broadbeans & parsley

On today’s menu, rice, broad beans & herbs – deliciously fragrant herbs and the smell wafts through the house drawing everyone to the kitchen! My upstairs neighbour always tells me how she loves the smell of my cooking floating up – makes her hungry which is always a good sign.

Rice is our staple at home; potatoes being a close second!  I grew up with rice as part of our meal every day although at home my mother would make chappatis too.  Rules of the table being, one chappati to start with followed by a helping of rice – the meal being balanced with a little wholemeal wheat in chappatis, rice, vegetables, dal and usually some yogurt with cucumber or spinach.  

My mother being of Iranian origin prepared some weird and wonderful rice dishes – Iranians do wild combinations of rice with vegetables, lentils, beans and dried fruit and most of these are served with loads of salad, yogurt and pickle.  I have already posted a rice pilau with broad beans with tomatoes but this one is with herbs – beautiful fragrant dill and flat leaf parsley.  It is simpler because the rice is boiled and simply added to the beans and herbs and stir fried for a few minutes.

Very quick, simple and takes no more time than popping a ready meal in the oven – serve with avocado, onion & tomato salad and/or beetroot salad and/or yogurt and cucumber. I hope you will try it and do variations for yourself by using peas, carrots, cauliflower florets, mange tout etc etc

I had some broad beans in the freezer which I had frozen earlier this year from the leftovers of the small crop in our garden.  Simply boil for 2 minutes, cool with lots of water and freeze.  I also freeze parsley and dill – wash, chop and freeze.  It’s the best way of preserving herbs and of course you will always have some to the ready when you need them.  Buy them when on special offer in Asian or Middle Eastern shops – I usually get 2 big bunches of dill for £1 and same with flat leaf parsley or coriander.

3-4 servings (serve with vegan meat balls or sausages!)

Ingredients

300 grams (soak for 1 hour)
2 cups cooked broad beans (fresh or frozen)
1 large onion, sliced
3 tablespoons olive oil
1 cup fresh flat leaf parsley, chopped
1 cup fresh dill, chopped
2 small sticks cinnamon
¼ teaspoon turmeric
Salt

Method

  1. In a large wok or pan, fry onion and cinnamon sticks in oil until onions are golden
  2. Cook the beans separately and add to onions along with parsley, dill, turmeric and a pinch of salt – fry on low heat for 4-5 minutes
  3. Rinse rice and boil with a half teaspoon of salt in lots of water until rice is cooked – about 5-7 minutes depending on quality of rice
  4. Strain rice in colander and add to beans and herb mixture
  5. Stir fry over low heat and warm through for about 2-3 minutes – use a spatula and stir gently so as not to break the rice grains