Black rice and pumpkin pilaf is a nourishing, aromatic dish inspired by Middle Eastern and Mediterranean cooking. Black rice, with its naturally nutty flavor, cooks together with pumpkin, dried fruit and a blend of warming spices, giving you a filling, vividly colored and well-balanced dish. The sweetness of the pumpkin, cranberries and raisins plays against the gentle smokiness of smoked paprika and the spice of cumin and coriander. It comes with a creamy tahini dip that adds freshness and a light tang.
- Category
- main course
- Portion
- 350 g
- Yield
- 10 servings
- Nature (TCM)
- warming
TCM: Pumpkin and warming spices heat the body and support digestion.
Ingredients
Pilaf (serves 10)
- Black rice, soaked for 8–12 h – 1,000 g
- Pumpkin (Hokkaido or butternut) – 1,400 g
- Onions – 4 (approx. 400 g)
- Garlic – 8 cloves (approx. 30 g)
- Dried cranberries – 100 g
- Raisins – 100 g
- Oil – 8 tbsp (approx. 120 ml)
- Vegetable stock – 2,600–2,800 ml
- Smoked paprika – 2 tsp
- Cinnamon – 2 tsp
- Ground cumin – 2 tsp
- Ground coriander – 4 tsp
- Black pepper – 1–2 tsp, to taste
- Parsley leaves or scallions (chopped) – 4 tbsp
- Peanuts for sprinkling
Tahini dip (serves 10)
- Coconut or soy yogurt – 360–400 g
- Tahini – 80 g
- Lemon juice – 4 tsp
- Black pepper – 1–2 pinches
- Ground coriander or ground cumin – 2 pinches
- Maple or agave syrup – 4 tsp
Method
Preparing the ingredients
- Drain the rice after soaking (8–12 hours).
- Cut the pumpkin into 1–1.5 cm cubes; if you like, pre-roast it for 12–15 minutes at 180 °C for a deeper flavor.
- Briefly soak the cranberries and raisins in water (about 10 minutes).
Sautéing
- Heat the oil in a large, wide pot.
- Sauté the onion until translucent, add the garlic and cook briefly.
- Add the rice and stir so it gets coated in oil.
- Sprinkle in the spices: smoked paprika, cinnamon, cumin, coriander and black pepper.
Cooking the pilaf
- Add the pumpkin and the soaked cranberries and raisins.
- Pour in about 2/3 of the stock (approx. 1,800 ml).
- Simmer over low heat for 30–35 minutes, gradually adding the remaining stock as needed (approx. 800–1,000 ml).
- Toward the end, stir in the chopped parsley or scallions and salt to taste.
- Serve the pilaf warm, sprinkled with fresh parsley or scallions.
Tahini dip
- In a bowl, mix the yogurt and tahini until smooth.
- Add the lemon juice, black pepper and ground coriander or cumin.
- Optionally add maple or agave syrup.
- Let the dip rest for about 10 minutes so the flavors can come together.
Serving
Serve the warm pilaf with the tahini dip, sprinkled with fresh parsley or scallions and peanuts.
Key ingredients
- Black rice
- Anthocyanins (antioxidants) and fibre; a striking colour and texture.
- Pumpkin
- Sweet, gentle and easy to digest; beta-carotene and potassium.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
- Tahini (sesame paste)
- A creamy source of calcium and fats; the base of dips and dressings.
- Cinnamon
- Stabilises blood sugar, warms, adds aromatic sweetness without sugar.
- Cumin
- Supports digestion and eases bloating; a source of iron.
- Sesame seeds
- Calcium, healthy fats and lignans; toasted, they add umami and depth.
- Red bell pepper
- High in vitamin C and antioxidants; sweet once roasted.
- Coconut milk
- Plant fat for creaminess without dairy; medium-chain fats.
- Butter
- Milk fat; carries flavour and rounds things off.
- Oats
- Beta-glucans for satiety; creamy once cooked (pure oats are gluten-free).
Why it’s good for the body
- Black rice contains anthocyanins — antioxidants — and fiber.
- Pumpkin brings beta-carotene and natural sweetness, and it is easy to digest.
- Tahini is a creamy source of calcium and healthy fats.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- The pilaf also works as a stand-alone vegan main course.
- The dip can double as a cold sauce for roasted vegetables.
- When cooking in large batches, use a wide pot or a hotel pan.