Pilau Rice
A simple, mostly rice-and-spice microwave side with minimal processing, held back only by modest salt and a few flavour-enhancing extras.
Ingredients (19)
Cooked Long Grain Rice (95%)
Plain cooked rice is a staple starch with little concern. It is refined, so it has less fibre than wholegrain rice, and it can carry trace inorganic arsenic like all rice, which is only a concern with very high, frequent intake.
Vegetable Oil (Sunflower, Rapeseed)
Both oils are high in unsaturated fats and low in saturated fat. Rapeseed oil provides some omega-3, so they are a reasonable choice for cooking.
Onion Powder
A dried whole-food seasoning used for flavour with no safety concerns at culinary levels.
Yeast Extract
ControversialYeast extract is a natural flavour enhancer rich in glutamates that adds savoury depth. It is generally safe, but it adds to the sodium load and may be unsuitable for people who are sensitive to glutamates or who prefer to avoid flavour enhancers.
Turmeric Extract
E100 (if declared as curcumin)Used mainly to give the yellow colour. Curcumin colouring (E100) is considered safe at food-use levels and is far below any supplement-level dose.
Cumin Seeds (0.5%)
A traditional whole spice used for flavour with no safety concerns at culinary amounts.
Salt
Salt is needed for seasoning, but excess sodium is linked to raised blood pressure. Ready-to-heat rice often has moderate salt, so it is worth watching if you eat other salty foods in the same meal.
Fennel Seeds
A culinary spice with a mild aniseed flavour. It is safe at the tiny amounts used in food.
Flavourings
ControversialThe label does not say whether these are natural or nature-identical, so the exact compounds are unknown. Flavourings are regulated and used in tiny amounts, but the lack of detail earns a cautious rating.
Cardamom
A whole spice used for aroma with no safety concerns at culinary levels.
Turmeric Powder
A traditional spice that adds colour and earthy flavour. Amounts in food are very safe.
Cinnamon Powder
Cassia cinnamon contains coumarin, which is a concern only in large, regular doses. The quantity in a seasoned rice is minimal.
Clove Powder
A strong spice used in tiny quantities, safe at culinary levels.
Fennel Powder
Ground form of the fennel spice, used for flavour with no concerns.
Water
Used in cooking and processing, so there is no concern.
White Wine Vinegar
A traditional acidic seasoning used in small amounts. It helps flavour balance and has no safety concerns.
Sugar
It appears near the end of the list, so the quantity is tiny. It is still an added sugar, but it is not a meaningful concern here.
Garlic Powder
A dried whole-food seasoning with no concerns at culinary amounts.
Black Pepper
A common spice that is safe in food amounts.
Healthier alternatives
Higher in fibre and usually has no added salt, flavourings or yeast extract.
Find on AmazonYou control the salt and can flavour it with whole cumin, cardamom, cinnamon and turmeric for a similar taste without flavour enhancers.
Find on AmazonOffers more fibre and a lower glycaemic response than white rice, with a similar texture.
Find on AmazonPilau (or pilaf) is a dish with roots stretching from Persia across Central Asia, and its signature technique of cooking rice in seasoned stock or fat so the grains stay separate has influenced rice dishes from Spain's paella to India's biryani.