This delicious asparagus pilau recipe is extremely easy to make, nutritious and full of flavour. Why not make it this week for your family?

Why is this Asparagus pilau good for weight loss?

This recipe is really easy to make and as it includes plenty of onion and asparagus this makes up a good amount of your daily vegetables. All rice, as you will probably know is pretty healthy and brown rice is just that bit better with more fibre.

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count this as free or easily within your allowances, of course always check your plan for advice.

Other benefits of asparagus

Asparagus is also a great source of antioxidants and with its high fibre content, it keeps you full for longer. Whilst asparagus is well known for making your urine smell funny it also acts as a diuretic making you wee more.

This is a great way of preventing UTI’s and flushing excess salt and fluid from your body. So next time you are feeling like you have retained a lot of water consider eating asparagus.

Etsy for weight loss

If you are like me and like buying fun new items to motivate your weight loss, then here are my favourites. Etsy is great for kitchen and weight loss goodies. I could spend hours browsing there.

There are so many great food diaries too so you can record your meal plans and track your weight loss to keep a record of the good and bad weeks. Click the photos to have a look for yourself.

weight loss sign
a bottle of milk
A weight loss sign
teaspoon saying calories don\'t count on this spoon
Weight loss magnet
A close up of a bouquet of skinny whip bars
Asparagus pilaf
Asparagus pilaf

Adaptions you can make to the asparagus pilau rice

One very easy adaption to this recipe would be to use purple asparagus. It looks lovely, has a slightly different taste and strangely enough is reported to have higher levels of antioxidants too.

Instead of asparagus how about a broccoli pilau rice using Tenderstem broccoli? Alternatively, what about using your favourite vegetable? It would work well with anything really but you may need to add the vegetable a little earlier depending on how easily it cooks.

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hessian bag of dry rice on a white table
Rice

Why you need vegetables to lose weight

Everyone knows vegetables are good for you, don’t they? They are healthy and filling for very few calories!

The best vegetables are those with low-calorie density. Basically, we are talking about the healthier vegetables – potatoes don’t count but butternut squash is much healthier for example!

This means if you eat 100g of spinach, for example, it is just 23 calories and obviously, 100g of anything would fill you up significantly. On the other hand, 100g of crisps, which would be just as filling, is around 536 calories!

Find more tips about the best vegetables for weight loss.

Other recipes you may enjoy

If you have enjoyed this then why not check out my other recipes with rice which you can find here.

Do you find recipes like this that are quick and easy perfect to have for lunch? I have a directory full of lunch ideas you can find here including many that do not require a microwave if you don’t have access to one at work.

If you haven’t tried my roast plum salad then pop it on your meal plan, I am positive you will love it!

Don’t forget to try my ready-made 7-day meal plans including one full of vegetables!

Plum quinoa salad
Roasted plum quinoa salad

Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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Asparagus pilaf

Easy Asparagus Pilau rice recipe a healthy asparagus recipe

  • Author: Jen Mellor
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 Portions 1x
  • Category: Main Meal
  • Method: Stove top, hob
  • Cuisine: Indian
  • Diet: Low Calorie

Description

Delicious asparagus pilaf perfect for all weathers. It is easy to make and full of flavour.


Ingredients

Scale

250g brown basmati rice

300g trimmed asparagus

2 medium onions (peeled and diced)

2 cloves of garlic (crushed)

3 sprigs of fresh thyme

1 tsp cumin seeds

3 whole cloves

2 Cardamom pods (lightly crushed)

700ml hot vegetable stock

Juice of half a lemon or 2 tbsp lemon juice

Salt and pepper to season

Parsley to garnish


Instructions

Rinse the rice in cold water then leave to soak for 10 minutes.

Meanwhile, trim the ends of the asparagus and cut the remaining length into approximately 3cm long pieces.

Using a large lidded saucepan and low-calorie cooking spray fry the onion, garlic, thyme, cumin seeds, cloves and cardamom pods for 5 minutes or until the onion is soft.

Drain the rice that had been soaking and add the grains to the pan and cook for a further one minute.

Add vegetable stock and cover the pan tightly with foil and then the pan lid and turn the heat to low and cook for a further 30 minutes without removing the foil or lid.

Remove foil and lid and add the asparagus to the pan, stir through and then replace foil and lid and cook for a further 5 minutes.

Remove from heat, remove lid and foil, season well and add lemon juice and stir through.

Sprinkle with chopped parsley and serve immediately



Notes

This can be cooled and reheated and will be just as tasty.

Do not be tempted to miss out the lemon juice as it really makes the dish!

Keywords: asparagus pilau rice

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Asparagus pilaf

Easy Asparagus Pilaf for one

  • Author: Jen Mellor
  • Prep Time: 5 minutes
  • Cook Time: 35 Minutes
  • Total Time: 40 minutes
  • Yield: 1 portion 1x
  • Category: Main Meal
  • Method: Stove top, hob
  • Cuisine: Indian
  • Diet: Low Calorie

Description

Delicious asparagus pilaf perfect for all weathers. It is easy to make and full of flavour.


Ingredients

Scale

60g brown basmati rice

75g trimmed asparagus

1 small onion (peeled and diced)

half a teaspoon of garlic (crushed)

1/4 teaspoon dried thyme

1/4 tsp cumin seeds

1 whole clove

1 Cardamom pod (lightly crushed)

175ml hot vegetable stock

1/2 tbsp lemon juice

Salt and pepper to season

Parsley to garnish


Instructions

Rinse the rice in cold water then leave to soak for 10 minutes.

Meanwhile, trim the ends of the asparagus and cut the remaining length into approximately 3cm long pieces.

Using a small lidded saucepan and low-calorie cooking spray fry the onion, garlic, thyme, cumin seeds, cloves and cardamom pods for 5 minutes or until the onion is soft.

Drain the rice that had been soaking and add the grains to the pan and cook for a further one minute.

Add vegetable stock and cover the pan tightly with foil and then the pan lid and turn the heat to low and cook for a further 25 minutes without removing the foil or lid.

Remove foil and lid and add the asparagus to the pan, stir through and then replace foil and lid and cook for a further 5 minutes.

Remove from heat, remove lid and foil, season well and add lemon juice and stir through.

Sprinkle with chopped parsley and serve immediately



Keywords: Pilaf, asparagus recipe,

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One Comment

  1. I love asparagus… so come April, I head down to the local farm shop. Can’t wait for this year’s crop to be ready (the fresh stuff always tastes better) to try this recipe again. It was really good… but it will be even better with Norfolk asparagus!