Wild Rice and Vegetable Pilaf

Wild Rice and Vegetable Pilaf
By: ​Wendi Hiebert, P.H.Ec.
Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books.

"I first tasted wild rice many years ago while living in the small northern Manitoba community of Cranberry Portage. Some friends harvested wild rice on their property just outside of town, and I quickly learned to love the chewy texture and nutty flavour of this aquatic grain (it's not actually rice!) and appreciate its versatility. This pilaf was originally made with just celery and mushrooms, but over the years I've added other vegetables to boost the colour of the dish, as well as to incorporate more vegetables into my diet." -Wendi

 PHEC TIPS
We need a good variety of vegetables in our diet every day. This pilaf will help with that! Other vegetables can be substituted as desired. Try diced zucchini or tomatoes, sliced leeks, cauliflower or broccoli florets or chopped kale. Instead of sautéing the vegetables, another option is to roast them in the oven while the wild rice is cooking. 

Don’t throw out the broth drained from the cooked rice. Save it and add it to homemade soup or stew. If desired, water can be substituted for the recipe in the recipe. Turn this dish into a salad by letting the cooked rice and vegetables cool, then adding a few splashes of your favourite vinaigrette. 

INGREDIENTS

1 cup (250 ml) wild rice
1 1/2 cups (625 ml) no salt added chicken broth
1 Tbsp (15 ml) canola oil
1 medium carrot, scrubbed well and diced
1 rib celery, thinly sliced 1 small onion, diced
1 small red sweet pepper, diced
2 cloves garlic, minced
1 cup (250 ml) thinly sliced cremini mushrooms (approx. 3 large mushrooms)
1 tsp (10 ml) dried oregano leaves
2 tsp (10 ml) dried thyme leaves
2 Tbsp (30 ml) chopped fresh parsley
1/4 tsp (1 ml) salt
Freshly ground black pepper, to taste

METHOD

1. Combine wild rice and broth in a medium saucepan and bring to a boil. Reduce heat, cover and simmer until rice is tender but slightly chewy and split open, about 40 to 45 minutes. Remove from heat and let stand, covered, for 5 minutes. Drain any remaining broth, or reuse later if desired (see PHEc Tip)
2. A few minutes before rice finishes cooking, heat oil in a large skillet over medium heat. Add carrot, celery, onion and sweet pepper. Cook, stirring frequently, for 5 minutes. Add garlic, mushrooms oregano and thyme. Continue to cook, stirring frequently until vegetables are tender, about 3 to 4 minutes.
3. Stir cooked rice and parsley into vegetables and season with salt and pepper.

Makes 3 cups One serving = 3/4 cup (185 ml)

Per serving: 219 calories, 4 g Fat, 0.4 g Sat. Fat, 0 g Trans Fat, 210 mg Sodium, 39 g Carbohydrates, 4.7 g Fibre, 5.9 g Sugars, 0 g Added Sugars, 8.2 g Protein