Rice pilaf is a classic side dish that is commonly served alongside curries, roasted meats, and grilled vegetables. It consists of rice that is cooked in a seasoned broth, often with the addition of vegetables, herbs, nuts, or dried fruits. For those following a gluten-free diet, rice pilaf is typically a safe option as long as it is made without any gluten-containing ingredients.
What is Rice Pilaf?
Rice pilaf is a dish made by cooking rice in a seasoned broth or stock, often with the addition of onions, herbs, spices, vegetables, nuts, dried fruits, or other ingredients. The rice absorbs the flavors from the broth or stock and other additions, resulting in a aromatic, flavorful side dish.
Some of the most common types of rice pilaf include:
- Basic rice pilaf – rice cooked in a seasoned broth, sometimes with onions or garlic
- Vegetable rice pilaf – rice cooked with an assortment of chopped veggies like carrots, peas, corn, etc
- Curried rice pilaf – rice flavored with curry powder and spices
- Vermicelli rice pilaf – rice combined with thin noodle strands
- Raisin and nut rice pilaf – rice with raisins, almonds, cashews, etc
- Herb rice pilaf – rice flavored with fresh or dried herbs
The technique for making rice pilaf is straightforward. First, the rice is briefly toasted in oil or butter to lightly brown and coat each grain. Then, broth or stock is added along with any vegetables, herbs, spices, nuts, fruits or other mix-ins. The rice simmers until all the liquid is absorbed and the rice is tender. The result is a flavorful rice dish that makes an excellent accompaniment to a variety of entrees.
Is Rice Pilaf Gluten-Free?
For people following a gluten-free diet, being able to include rice pilaf can add variety and extra flavor to meals. The good news is that plain white rice is naturally gluten-free. So a basic rice pilaf made with rice, broth, and some aromatic veggies like onions and garlic will be fine on a gluten-free diet.
However, there are some potential sources of gluten that could turn up in certain rice pilaf recipes:
Grains or starches
Some rice pilaf recipes call for the addition of other grains besides rice, such as barley, farro, orzo or wheat berries. These ingredients contain gluten and are not suitable for a gluten-free diet. Stick to rice-only pilafs.
Thickening agents
Occasionally, rice pilaf recipes will include a flour or starch to help thicken the pilaf. Typical thickeners that contain gluten include all-purpose flour, wheat flour, bread crumbs, and barley malt. Avoid pilafs made with these thickeners, and opt for naturally gluten-free options like cornstarch or tapioca starch instead.
Stock or broth
Many rice pilaf recipes call for the use of chicken, beef or vegetable stock or broth. Some brands of stock or broth contain gluten as an additive. Be sure to read labels and only utilize gluten-free stocks and broths. Alternatively, make your own with water and gluten-free herbs and seasonings.
Soy sauce
Some rice pilaf recipes add soy sauce for flavor. Traditional soy sauce contains wheat. Opt for a gluten-free tamari instead.
Seasoning mixes
Pre-made rice pilaf seasoning mixes may contain gluten sources. Check labels thoroughly or make your own gluten-free mix with spices, herbs and salt.
As long as you avoid the potential gluten pitfalls above, rice pilaf can be a versatile and delicious side dish on a gluten-free diet. Focus on pilafs made with just rice and gluten-free broth or seasonings. Then feel free to add in lots of veggies, herbs, nuts and more to create your own signature pilaf.
Benefits of Rice Pilaf
Beyond just being gluten-free, rice pilaf offers several nutritional and culinary benefits:
- Whole grains – Brown rice and wild rice varieties provide whole grains that are rich in fiber, vitamins and minerals.
- Vegetable addition – Pilafs allow you to sneak extra veggies like peas, carrots, spinach and more into a meal.
- Herbs and spices – Aromatic ingredients like garlic, onion, turmeric, cinnamon and cumin give rice pilaf robust flavor.
- Lean protein – Beans, lentils, nuts, seeds and lean meats can be added to pilafs for a protein boost.
- Healthy fat – Using broth or oil while cooking, along with nuts and seeds, enhances the pilaf’s taste and nutrition.
- Texture variety – Switch up the grains, nuts and veggies used to create pilafs with diverse textures.
- Endless flexibility – Pilafs can be altered in endless ways by using different ingredient combos.
With so many options for creating nutrient-packed, flavorful pilafs, eating gluten-free no longer has to be boring or limiting.
Gluten-Free Rice Pilaf Recipes
Here are some delicious recipe ideas for gluten-free rice pilafs:
Curried Vegetable Rice Pilaf
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 1/2 cups basmati rice
- 1 carrot, peeled and diced
- 1 cup frozen peas
- 1 tsp curry powder
- 1/4 tsp cumin
- 1/4 tsp turmeric
- 2 cups gluten-free vegetable broth
- Juice of 1/2 lemon
- Salt and pepper to taste
- Chopped cilantro for garnish
1. In a saucepan, heat the oil over medium heat. Add the onion and cook for 5 minutes until translucent.
2. Add the garlic and rice and cook for 2 more minutes, stirring frequently.
3. Stir in the carrot, peas, curry powder, cumin and turmeric until combined.
4. Pour in the vegetable broth and lemon juice and bring to a boil.
5. Cover and reduce heat to low. Simmer for 20 minutes until rice is tender and liquid is absorbed.
6. Fluff rice pilaf with a fork. Season to taste with salt and pepper.
7. Serve garnished with chopped cilantro.
Mediterranean Rice Pilaf
- 1 tbsp olive oil
- 3 shallots, chopped
- 1 1/2 cups long grain rice
- 1/4 cup kalamata olives, chopped
- 1/4 cup sun dried tomatoes, chopped
- 2 cups gluten-free chicken or vegetable broth
- 1 tsp dried oregano
- 1/4 cup chopped parsley
- 2 oz feta cheese, crumbled (optional)
1. In a saucepan, heat the oil over medium heat. Add the shallots and cook for 2-3 minutes.
2. Add the rice and cook for 2 more minutes, stirring frequently.
3. Stir in the olives, sun dried tomatoes, broth and oregano. Bring to a boil.
4. Cover and reduce heat to low. Simmer for 20 minutes until rice is tender and liquid is absorbed.
5. Remove pan from heat and let stand 5 minutes. Fluff rice pilaf with a fork and mix in the parsley.
6. Serve topped with feta cheese if desired.
Coconut Curry Rice Pilaf
- 1 tbsp coconut oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 cup basmati rice
- 1 cup light coconut milk
- 1 cup gluten-free chicken or vegetable broth
- 1 tsp curry powder
- 1/2 tsp turmeric
- 1/2 cup frozen peas
- Juice of 1 lime
- 2 tbsp chopped cilantro
- Salt and pepper to taste
1. In a saucepan, melt the coconut oil over medium heat. Add the onion and cook for 3-4 minutes until starting to soften.
2. Stir in the garlic and cook 1 more minute.
3. Add the rice and stir to coat with oil. Cook for 2 minutes.
4. Whisk in the coconut milk, broth, curry powder and turmeric. Bring to a boil.
5. Stir in the peas. Cover and reduce heat to low. Simmer for 20 minutes.
6. Remove pan from heat and let stand 5 minutes. Fluff rice pilaf with a fork.
7. Stir in lime juice and most of the cilantro. Season with salt and pepper.
8. Serve rice pilaf garnished with remaining cilantro.
Tips for Making the Best Gluten-Free Rice Pilaf
Follow these simple tips for whipping up the perfect gluten-free rice pilaf every time:
- Saut?? the rice briefly before adding liquid to coat and lightly toast the grains.
- Use a flavorful gluten-free broth, like chicken or vegetable broth.
- Add aromatic ingredients like onions, garlic, herbs and spices.
- Stir in vegetables, fruits, nuts or other mix-ins for extra texture and nutrition.
- Allow the pilaf to rest 5 minutes off heat before fluffing with a fork.
- Season to taste at the end with salt, pepper, citrus juice or a splash of vinegar.
- Garnish with fresh herbs like parsley, cilantro or scallions.
- Store leftover pilaf in the fridge up to 4 days.
With a well-stocked gluten-free pantry, you can whip up flavorful rice pilafs using your favorite ingredient combinations. Play around with different broths, herbs, spices, veggies and protein additions to keep your pilaf recipes exciting.
Common Questions about Rice Pilaf on a Gluten-Free Diet
Here are answers to some frequently asked questions about eating rice pilaf on a gluten-free diet:
Can I use bouillon cubes or granules to make the broth?
Bouillon cubes and granules often contain gluten as a filler or stabilizer. Read labels carefully and look for gluten-free certified options to be safe. Better yet, make your own broth using water and gluten-free herbs and seasonings.
Do I have to use brown or wild rice?
No, while these whole grain rice varieties provide extra nutrition, plain white rice works fine in pilafs too. The white rice will absorb the surrounding flavors.
Can I prepare rice pilaf in my Instant Pot or rice cooker?
Yes, these kitchen gadgets make pilaf preparation easy. Simply add your rice, seasonings and liquid to the pot or cooker and set per manufacturer’s instructions. The pilaf cooks on its own with no need to watch the stove.
Do I really have to let it rest off the heat?
Letting the pilaf rest 5-10 minutes is key for the best texture. It allows the rice to fully absorb any remaining moisture after cooking. Fluff and serve right away and you risk gummy, sticky rice.
Can I use chicken or vegetable bouillon cubes?
Bouillon cubes often contain wheat or malt as a filler. Even chicken or vegetable varieties may not be gluten-free. As always, read labels carefully and when in doubt, stick to real gluten-free broth.
What if my pilaf turns out dry or overcooked?
No worries, you can rescue an overcooked pilaf! Simply stir in a bit of gluten-free broth, coconut milk or water to add back moisture. Cook over low heat briefly until absorbed. Or serve drizzled with a creamy sauce.
Conclusion
Rice pilaf makes a flavorful and gluten-free addition to any meal. Stick to plain rice and gluten-free broths and seasonings. Then customize your pilaf with herbs, spices, veggies and other favorite ingredients. Allow to rest before fluffing and serving for light, fluffy gluten-free grains everyone will love. With an array of pilaf possibilities, you can enjoy a taste of the world, all gluten-free.
