Vegetable Pilaf


Recipe courtesy of Rebecca Richardson author of ‘Candida Can Be Fun!’

Vegetable Pilaf

This tasty, nutritious meal is also suitable for vegans and vegetarians.


Ingredients (Serves 4)

2 tablespoons of extra virgin olive oil

2 large cloves of garlic (peeled and chopped)

1 large onion (peeled and chopped)

1 small carrot (peeled and cubed)

1 stick of celery (trimmed and sliced)

1 medium courgette (trimmed and cubed)

1 x 400g tin of organic mixed beans  

115g (4oz) of petit pois

225g (8oz) of brown basmati rice

1 Kallo yeast-free vegetable stock cube

½ teaspoon of ground turmeric

1 heaped tablespoon each of freshly chopped coriander and mint

Sea salt and freshly ground black pepper to taste



1.   Drain the tinned mixed beans in a colander and rinse thoroughly with cold water and set aside.

2.   In a wok, heat the oil.  Add the garlic (half of it), onion, carrot and celery.  Cook on a medium heat for about 10 minutes, stirring regularly.

3.   Pour the rice into a sieve and rinse with cold water then add it to the wok.  Stir until it is coated with oil.

4.   In a jug, make up the stock cube with 1¼ pints of boiling water.  Pour in the stock and add the turmeric.  Mix in well.  Bring to the boil then simmer for about 50 minutes with the lid on, stirring regularly.  Check regularly so it does not burn.  Add a little more water, if necessary.

5.   Add the courgette and rest of the garlic.  Cook for about 10 minutes then stir in the cooked beans and peas.

6.   Simmer until the rice is cooked, adding more stock/water, if necessary.

7.   Serve with a sprinkling of coriander and mint over the top and a mixed salad.


Recipe courtesy of Rebecca Richardson author of ‘Candida Can Be Fun!’

 Candida Can Be Fun Front Cover‘Candida Can Be Fun!’ was self-published in March 2011.  The book is a frank, humorous and honest account of what it is like to live with Candida overgrowth, how you are going to feel both physically and emotionally and what you need to do to overcome it.  It tells you how to get started, what foodstuffs you can eat on this extremely restricted diet and offers brand products that are safe for you to eat, as well as stating where to source them.  The meals are simple, nutritious and easy to make and are designed to offer a degree of variety (one of the biggest reasons for people to fall off the wagon is usually the blandness and repetitiveness of the food).  Around 60% of the meals are vegetarian/vegan and those with meat and fish in them can be substituted by other vegetables, pulses or tofu.
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Twitter Account: @CandidaCanBeFun

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LinkedIn: Rebecca Richardson


Other Articles by Rebecca:

Candida and Food Intolerances: Could your diet be making you ill?


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  1. ScattyShirley says:

    This sounds yummy I have everything except the beans and mint.:-) I will try to make it and eat it. Having a problem eating at the moment.
    Thank you very much.