Rice pilaf with soy
Let me tell you something, even now I’m not sure if I did it right the first time, but I remember I started making soy pilaf one day during Lent, on the go, craving something warm and filling. It was that moment when you’re hungry, have nothing cooked, but you find a bag of textured soy at the back of the cupboard and some slightly wilted vegetables in the fridge. I’m not exactly sure why I chose soy; I think I wanted something that would sit well in my stomach. The first time I turned the heat up too high, forgot about the onion, and it got a bit browned (well, some say it’s caramelized; I say it was borderline), but nobody died, it turned out good, and everything disappeared from the pot. Since then, I’ve been making it with small adjustments because my pilaf is never identical, and I find that pretty cool.
Time: I’d say about 50 minutes in total (of which 35 are actually cooking), if no one jumps in to ask every 10 minutes, “Is it ready?” then it really goes quickly. It serves 4 serious people for lunch or dinner. It’s not complicated, but you need patience for stirring and keeping an eye on it, so you don’t end up like me the first time, glued to your phone while it sticks.
I make this pilaf quite often, especially during Lent and when I don’t feel like dealing with complicated things. I like that it’s cheap, filling, and if I add some pickles or coleslaw, I don’t need anything else. Plus, textured soy is a good substitute for meat, and with those vegetables, you feel like you’re eating something healthy. Sometimes I throw in some corn or peas if I have them canned, and it completely changes the vibe. And maybe most importantly, I don’t have to stand guard over pots; it’s just a matter of stirring at regular intervals, and it’s done.
1. I start with the vegetables. The first time I chopped the onion too large, and it didn’t feel great, so since then, I always cut the onion as small as I can (not to the millimeter, just so nobody feels it under their teeth after it cooks). I grate the carrot on the large grater; I don’t like it in too thin strips, as it gets lost among the rice grains. The bell pepper, for me, must be red; I cut it into small, even cubes so that it cooks evenly. You don’t have to use bell pepper if you’re not in the mood, but it adds color and flavor, that’s what I say.
2. I heat oil in a pot with a thick bottom, about 5 good tablespoons, and I add the onion first. I let it cook on medium heat for a maximum of 2-3 minutes to lose its sharpness. Then I add the carrot, stirring to prevent sticking. If you feel it’s sticking, add two or three tablespoons of water; it’s no big deal, it won’t hurt anything.
3. The bell pepper goes in only after the onion has softened well but without browning too much. I let it cook for about 2 minutes. The smell is already nice; if you have sensitive neighbors, they might ask what you’re cooking.
4. Textured soy – here’s the tricky part. Many people hydrate it separately, but I’ve noticed that if I put it directly over the vegetables and add the soy sauce, rice, and then water, it absorbs the flavor better. So, I put the soy granules directly into the pot, pour the soy sauce over them (about three big tablespoons), and stir to coat everything a bit. Don’t skimp on the soy sauce here; otherwise, the pilaf will turn out bland, and that’s just not worth it.
5. Rice – I rinse it 2-3 times in cold water. I made the mistake of adding it unwashed, and it turned out mushy and didn’t cook well. So, I wash it, drain it well, and pour it over the rest. I mix well to coat all the grains with oil and sauce.
6. This is where the “patience” part comes in. I add one cup of hot water at a time (from the 6 cups I prepared beforehand, so I don’t have to pour cold water over the food and stop the cooking), and I stir after each cup. At first, the rice absorbs the water quickly, then it becomes lazier, so don’t pour it all at once, or it will turn into mush. I like my pilaf to be cohesive but not mushy, so I make sure there’s no puddle in the pot at the end, but also that it’s not left dry.
7. I only add salt and pepper towards the end because the soy sauce is already salty. I always taste before adding more, and I recommend you do the same since some sauces are saltier than others.
8. I add the last cup of water when I see that the rice is almost done but still a bit firm. This is when I stir maybe once or twice more, then cover it and let it sit for 10 minutes. Here it puffs up, binds together, and I’m not allowed to stir anymore or it will turn to mush.
9. Before serving, I sprinkle dried basil, about a teaspoon. I don’t know why, but for me, basil goes really well with soy and vegetables. Some people use parsley; I don’t mind anyone, but I feel like basil gives it a different aroma.
Tips: If you see that the rice isn’t fully cooked and you’re out of water, add a few tablespoons; don’t pour a whole glass directly, or you risk making it sticky. If you have a cast-iron pot or something with a thick bottom, use it; otherwise, it can easily stick.
If you don’t have textured soy, you can try cooked chickpeas or lentils, but then change the spices; you can use more cumin or even coriander. Instead of bell pepper, I sometimes use zucchini if it’s summer and I have too many. A bit of finely broken cauliflower works too; I tested it one day when I didn’t have other vegetables, and nobody complained.
It goes really well with a sour salad, fresh cabbage, or pickles. Or if I feel like it, I make some soy yogurt with garlic and pour it over, like with Greek rice, you know what I mean. For those who don’t observe Lent, it’s great with a fried egg on top, but that’s another discussion.
If you want something to drink alongside, I like to have lemonade with mint or even a light, non-alcoholic beer if it’s Lent. Red wine doesn’t go well; I tried it, and it wasn’t great, but maybe I just didn’t have the right wine.
You can turn this pilaf into a side dish for other vegan meals – it pairs well with vegetable meatballs, cauliflower schnitzels, or even alongside a richer vegetable stew. If you have vegetarian guests, make it in double quantity because it never lasts.
Variations: Sometimes I’ve added chopped mushrooms; they go perfectly with the rest, and if you want it to be more filling, you can also throw in some sweet corn (well drained) or peas – they add color and texture. If you like it spicier, a pinch of chili flakes in the last water works great. For a more “herbaceous” flavor, you can toss in a handful of dill or parsley at the end, or even a bit of dried mint.
This pilaf is also good cold if you serve it as a salad, mixed with fresh tomatoes and a bit of olive oil. You can also use it in stuffed peppers instead of the classic meat mixture. It’s also great with stuffed zucchini if you want something different.
The most common questions I’ve received about this soy pilaf:
How long does it last in the fridge? Stored in a container with a lid, it keeps well for 3-4 days, doesn’t oxidize, and doesn’t become sticky like other rice dishes. When you want to reheat it, add a tablespoon or two of water and cover it in the microwave or on the stove so it doesn’t dry out. Otherwise, it’s fine cold.
Can it be frozen? Yes, but I don’t recommend it. After freezing, the soy and rice become a bit “soggy,” and the texture isn’t the same. It works for soups or fillings, but not as pilaf served on its own.
If I don’t have soy sauce, what can I use? It’s trickier, but you can use a bit of tomato paste for color and salt for taste. It won’t be as flavorful, but it’s decent. If you have a bit of liquid Maggi or tamari, feel free to use them.
What type of rice is best? I use round-grain rice; it turns out creamier. I’ve tried long-grain rice, but I didn’t like it as much. Risotto rice is too finicky; it doesn’t belong here.
Can I add other spices? Absolutely, throw in thyme, tarragon, or even curry if you want a more exotic taste, or smoked paprika for a stronger note.
Is it suitable for kids? Yes, if you don’t add pepper or serve their portion without basil (some kids are picky about dried herbs), and make sure the soy granules are soft so they don’t feel hard.
Nutritionally, a serving has about 350-400 calories (depending on how much oil you use and what type of soy you have). The rice and soy provide good protein and carbohydrates, while the vegetables add fiber and vitamins. The fat mainly comes from the oil, but if you reduce it to 2-3 tablespoons, the caloric intake decreases. For those who keep track of protein – a serving has about 10-12g of protein, especially from the soy. It’s filling; you don’t need bread, and it’s good if you want something hearty without meat. It’s not recommended to eat it every day, but for a Lent meal or for variety, it works very well.
For storage – as I said, in the fridge, in a closed container. It can be reheated by steaming or in the microwave with a little added water. Don’t leave it uncovered, as it will dry out and become hard as a rock. If it does harden, put it in a pan with two or three tablespoons of water and heat it slowly; it will soften again.
Ingredients and why I use them:
Textured soy – fills you up, adds protein, and absorbs the flavors of the spices well. Without it, it’s just rice with vegetables.
Rice – the base. I use round grain; it turns out creamier and absorbs water correctly.
Water – enough to cook everything so the rice doesn’t remain hard.
Red bell pepper – adds color and flavor; without it, it’s a bit boring.
Carrot – sweetness and texture; it also looks good.
Onion – for basic flavor; don’t skip it, or the pilaf will be bland.
Oil – sauté the vegetables, helping with the taste and texture of the rice.
Soy sauce – adds salt, color, and umami flavor; it makes a difference, don’t skip it.
Salt and pepper – to adjust at the end, depending on how salty the soy sauce is.
Dried basil – for the finish, it gives a special aroma; you don’t need much.
Ingredients: 50g granulated soy 2 cups rice 6 cups water 2 red bell peppers 1 carrot 1 onion 5 tablespoons oil 3 tablespoons soy sauce salt and pepper to taste dried basil
