{Recipe} Pistachio, Carrot and Red Capsicum Pilaf |Crumbed Tofu

Pistachio, Carrot and Red Capsicum Pilaf is tasty, colourful, and simple to prepare.


The fragrant medley of cinnamon, cloves, garlic, and freshly-picked parsley is enhanced by the subtle crunch of  dry-roasted pistachios. Turmeric adds health-giving properties and a vibrant yellow tone.


(Pilaf is inspired by this recipe.)

Serves – 5

* Ingredients *

1 large brown onion, chopped

3 cloves garlic, minced

1 large carrot, grated (equates to about 1 cup)

1 cup red capsicum (bell pepper), diced

1 1/2 cups basmati rice, uncooked

1/3 cup raw whole pistachio nuts, shelled

1/4 cup roughly chopped parsley

3 1/2 cups vegetable stock

1 1/2 tsp ground turmeric

1/2 tsp ground cinnamon

1/8 tsp ground cloves

2 Tbsp freshly squeezed lime juice


1. In a large saucepan, heat 3 tablespoons of water on a low heat. Add onion and saute for a few minutes, stirring occasionally. Add more water if the onion begins to stick to the saucepan. Add the garlic, and cook for about 2 minutes.

2. Add turmeric, cinnamon, and cloves. Stir well, and cook for about 1 minute.

3.  Add the rice to the saucepan, and mix well to coat the rice.

4. Add the vegetable stock to the saucepan. Mix well. Cover the saucepan, and increase the heat to medium. Once the liquid is boiling, lower the heat and simmer until the rice is cooked and the liquid is absorbed (about 2o minutes). Remove the saucepan from the heat, and use a fork to mix (separate) the grains of rice. Cover the saucepan and let it sit for 10 minutes.

5. Dry roast the pistachios in a non-stick fry pan for a few minutes. Roughly chop the pistachios.

6. Put a large wok or fry pan on a low heat, then add the rice, carrot, capsicum, parsley, pistachios, and lime juice. Mix well.  Heat the pilaf for about 5 minutes, stirring occasionally during this time.

7. Serve with a garden salad and crumbed tofu (recipe below).


Mat assures me that leftover pilaf on wholemeal wheat toast is a satisfying lunchtime combination.


Pilaf with crumbed tofu

*** ***


Crumbed Tofu

My crumbed tofu is inspired by a recipe at Earthgiven Kitchen, called Crispy Breaded Tofu StripsIf you are not familiar with Sarina’s blog, I suggest you check it out. Her crispy breaded tofu strips are scrumptious!

I decided to serve a tofu accompaniment with the pilaf  – and Sarina’s recipe came to mind. I made a few changes to the recipe on this occasion – not because I thought I could improve the recipe, but due to the fact that I was in a bit of a hurry and had a smaller quantity of tofu to work with. For example,  I omitted sesame oil from the marinade and added a couple of teaspoons of sesame seeds to the ‘crumbs’.

Four-year-old Tiny Vegan assisted me to prepare the marinade, and he was unable to resist ‘taste-tasting’ it several times.


250g of firm tofu


1 Tbsp maple syrup

1 Tbsp applesauce

2 Tbsp tamari (or soy sauce)

1 Tbsp freshly squeezed lime juice

1 Tbsp water

1/8 tsp salt

Crumbed coating:

1/4 cup nutritional yeast

2 Tbsp corn flour

2 tsp sesame seeds

a pinch of salt

pepper to taste


1. Cut the tofu into sticks, then place the pieces in a container, side-by-side. Set aside.

2. In a jug , add the marinade ingredients. Whisk with a fork. Then pour the marinade over the tofu sticks. Ensure that all of the tofu is well coated. Cover the container and place it in the fridge. Ideally, allow the tofu to marinade overnight, or for a couple of hours. Do not be perturbed if you do not have that much time! Any amount of marination time will be sufficient.

3. In a mixing bowl, add the nutritional yeast, corn flour, sesame seeds, salt, and pepper. Mix well.

4. Place each piece of the tofu into the mixing bowl and use your fingers or a spoon to coat each piece well. Once all of the pieces are coated,  heat a non-stick fry pan or skillet.

5. Cook the tofu pieces on all sides until the coating becomes browned and crisp.

6. Serve immediately.


Tofu sticks are a good finger-food option for toddlers.

 Little Baker enjoyed his pilaf and crumbed tofu.

Little Baker enjoyed his pilaf and crumbed tofu.

Each Monday, I feature a couple of delicious vegan recipes that are enjoyed by my family – I hope your family enjoys them too.



About Ally
Mamma. Vegan. I blog at Made of Stars.

16 Responses to {Recipe} Pistachio, Carrot and Red Capsicum Pilaf |Crumbed Tofu

  1. I’ve never thought to cook with pistachios. Great idea! And I totally love the crumbed tofu. I’m all about fun finger foods. I guess I am a kid at heart.

    • Ally says:

      Hi! Thanks. 🙂
      Dry-roasted pistachios are delicious! I do enjoy raw pistachios too, straight from their shells.
      The tofu is yummy. I hope you like it, if you try it.

  2. Looks delicious! Thanks for linking back to my tofu strips, I’m so glad you like them! I love the versatility of tofu.

  3. Thomas says:

    yum !! we have the same tastebuds I think…. love the ingredients you have used Ally…. nice job.. the tofu looks nice too 🙂

    • Ally says:

      Hi Thomas! You’re right, we do like similar foods. 🙂
      Is the rain affecting your running?

      • Thomas says:

        Hi Ally all good food 😉 good tastes can’t think of anyway to be. No the rain is making me run faster so I can get nome for a hot shower 😉 love the rain 😉

      • Ally says:

        Haha! Well it sounds like the rain has been positive. We had a short holiday at the GC and it rained the whole time- but we still had fun. The place we stayed at had a heated pool, so the kids could still swim. No trips to the beach though.

      • Thomas says:

        Oh sorry to hear that. Its a pretty unusual wet winter we are having I suppose it’s a break away from home. I think the rain forces me to relax more. I still want to do more when it’s sunny like walks, eating out driving etc. we spent a few days in Maleny at a place called “Secrets On The Lakes” which are basically some wooden houses with fire places dotted around the rain forest… It rained every day and we loved it. 😉 you probably know this place. In Maleny there is also a vegan tattooist if you are into that 😉 enjoy your weekend ;);

  4. narf77 says:

    For some reason my new RSS Feed Reader doesn’t like you. I think it might be meat infested! It will download your feed but won’t show your posts :(. I just open them in Google. Well worth the effort…yum…Yum…YUM YUM YUM YUM!!!

    • Ally says:

      Oh what have I done to get your RSS feeder off-side!? I’m glad you found me eventually.
      I hope you are well, and keeping warm. I have to catch up on your blog. 🙂

      • narf77 says:

        “I” have to catch up on my blog! ;). A couple of weekends at my daughters have left me woefully behind the 8 ball. My RSS Feed Reader is being bolshie and my Pinterest addiction knows no bounds but I found you 😉

  5. That tofu looks spectacular! (Along with everything else), perfectly crisp. Totally need to try your method.

  6. Linda says:

    This looks great, Ally! I bought some fantastic organic brown Doongara rice at the farmers’ market on Saturday, so I think I’ll use some on this tonight. (This rice is so fresh and fluffy, I love it! I should learn from experience and buy two bags, because I always run out a couple of days after the monthly market).

    Rice, nuts and turmeric are such a satisfying wintery combination. And I’m definitely going to give that tofu a go too. Thanks!

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