美味的伊庇鲁斯菠菜饭佳肴
(Savory Epirus Spinach Rice Pilaf Delight)
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食材
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1.5 cups 长粒白米
(Rinse until water runs clear to remove excess starch)
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4 cups 新鲜菠菜
(Washed and chopped)
-
3 tbsp 橄榄油
(使用特级初榨橄榄油以获得最佳风味)
-
1 medium 黄洋葱
(Finely diced)
-
3 units 大蒜瓣
(剁碎的)
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2 tbsp 新鲜的莳萝
(切得很细)
-
2 tbsp 新鲜欧芹
(切得很细)
-
1 tsp 柠檬皮
(From one lemon)
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3 cups 蔬菜高汤
(Preferably low sodium)
-
0.75 tsp 盐
(根据口味调整)
-
0.5 tsp 黑胡椒
(新鲜磨碎)
-
80 grams 费塔奶酪
(Crumbled, for garnish)
(Rinse until water runs clear to remove excess starch)
(Washed and chopped)
(使用特级初榨橄榄油以获得最佳风味)
(Finely diced)
(剁碎的)
(切得很细)
(切得很细)
(From one lemon)
(Preferably low sodium)
(根据口味调整)
(新鲜磨碎)
(Crumbled, for garnish)
营养
- 份量: 4
- 每份大小: 1 bowl (approximately 250g)
- Calories: 280 kcal
- Carbohydrates: 45 g
- Protein: 8 g
- Fat: 7 g
- Fiber: 4 g
- Sugar: 3 g
- Sodium: 580 mg
- Cholesterol: 10 mg
- Calcium: 120 mg
- Iron: 3.2 mg
制作步骤
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1 - Prepare Ingredients:
Rinse the rice in cold water until the water runs clear to remove excess starch. Chop the spinach, mince garlic, dice the onion, and finely chop the dill and parsley. Zest one lemon if using.
-
2 - Sauté Aromatics:
Heat olive oil in a deep skillet or saucepan over medium heat. Add diced onion and sauté until translucent (about 4-5 minutes). Add minced garlic and cook for another minute until fragrant.
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3 - Cook Spinach:
Add chopped spinach to the pan. Stir well and cook until spinach wilts and reduces in volume, about 3-4 minutes.
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4 - Toast Rice:
Add the rinsed rice to the pan with spinach and aromatics. Stir frequently to lightly toast the rice for 3 minutes, ensuring it evenly absorbs flavors.
-
5 - Add Broth and Herbs:
Pour in the vegetable broth, add salt and black pepper, lemon zest (if using), and stir in chopped dill and parsley. Bring mixture to a gentle boil.
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6 - Simmer Rice Pilaf:
Reduce heat to low, cover the pan, and let the rice simmer undisturbed until all liquid is absorbed, about 20-25 minutes. Resist the urge to lift lid.
-
7 - Fluff and Serve:
Remove pan from heat and let it rest covered for 5 minutes. Fluff rice gently with a fork. Garnish with crumbled feta cheese before serving if desired.
Rinse the rice in cold water until the water runs clear to remove excess starch. Chop the spinach, mince garlic, dice the onion, and finely chop the dill and parsley. Zest one lemon if using.
Heat olive oil in a deep skillet or saucepan over medium heat. Add diced onion and sauté until translucent (about 4-5 minutes). Add minced garlic and cook for another minute until fragrant.
Add chopped spinach to the pan. Stir well and cook until spinach wilts and reduces in volume, about 3-4 minutes.
Add the rinsed rice to the pan with spinach and aromatics. Stir frequently to lightly toast the rice for 3 minutes, ensuring it evenly absorbs flavors.
Pour in the vegetable broth, add salt and black pepper, lemon zest (if using), and stir in chopped dill and parsley. Bring mixture to a gentle boil.
Reduce heat to low, cover the pan, and let the rice simmer undisturbed until all liquid is absorbed, about 20-25 minutes. Resist the urge to lift lid.
Remove pan from heat and let it rest covered for 5 minutes. Fluff rice gently with a fork. Garnish with crumbled feta cheese before serving if desired.
关于 美味的伊庇鲁斯菠菜饭佳肴 :的更多信息
Summary
Epirus Spinach Rice Pilaf is a delightful Greek dish that beautifully combines nutritious leafy greens with fragrant pilaf rice, typical of the Epirus region's traditional cuisine. Characterized by fresh herbs like dill and parsley along with the gentle zest of lemon, this pilaf offers a vibrant, earthy flavor enriched with wholesome ingredients.
Tips & Notes
Use fresh, high-quality olive oil and fresh herbs for the best flavor. Rinsing the rice thoroughly before cooking is essential—this prevents the dish from becoming sticky and ensures that each grain is fluffy and light. For a dairy-free version, you can omit the feta garnish without sacrificing flavor complexity. Adjust salt levels carefully if using salted broth.
Historical and Cultural Significance
The mountainous region of Epirus is known for hearty yet simple dishes that rely on what the land produces, mainly greens and grains. Spinach is a cornerstone of many recipes in this area, providing important nutrition, especially during fasting periods when meat consumption is limited. Rice pilaf itself tells a story of cultural intermingling across the Mediterranean, reflecting influences from neighboring regions that brought various pilaf methods to Greek cuisine.
Unique Aspects
This pilaf distinguishes itself by the generous use of fresh herbs and the infusion of lemon zest, adding a bright and fresh element seldom encountered in more robust, earthy pilaf variants. It's a fantastic dish for both vegetarians and those who appreciate light Mediterranean flavors.
Personal Thoughts
I find Epirus Spinach Rice Pilaf to be a comforting yet sophisticated dish, perfect as a satisfying main for a weekday meal or as a vibrant side for celebrations. Its wholesome ingredients make it a meaningful addition to any table looking to celebrate Greek cultural heritage in an authentic manner.
