Wild Rice Pilaf with Fresh Vegetables Recipe

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Did you know that wild rice is not rice at all but grass? It grows in areas of shallow water, so prevalent in the state of Minnesota that it is the official state grain. Surprisingly the Central Valley of California is the other main producer of wild rice. It is naturally gluten-free and high in protein, potassium, B-complex vitamins, and dietary fiber. Complex carbohydrates take longer for the body to digest keeping you feeling full longer and don’t spike your blood sugar. Delicious and good for you, what more could you ask for! Adding sautéed vegetables adds even more nutrients and textures to the dish as well as bright colors. Try a blend the next time you’re thinking of serving rice for dinner. You may find that it is so much more interesting and delicious than plain white rice that you’ll never go back!


Cost per serving $3.05 view details
  • Rice
  • 1 tbsp butter
  • 2 scallions, white part finely chopped, green part sliced diagonally
  • 1 cup wild rice, well rinsed (or a blend of wild and brown rice)
  • 1 tsp salt
  • 2 cups chicken broth (or use salted water for vegetarian)
  • Vegetables
  • 2 tbsp oil
  • 3 green onions (trim off tough ends first and discard, then chop into 1/2-inch pieces)
  • 1/4 lb snow peas, strings removed, cut into 1/2-inch pieces
  • 4 large mushrooms, thickly sliced
  • 1 can sliced water chestnuts, drained
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 cup toasted sliced almonds


  1. Melt butter in large pan. Sauté chopped whites of onions in butter until tender. Add rice, salt, and broth. Bring to a boil. Stir once and reduce heat. Cover and simmer 35 minutes until liquid is absorbed and rice is tender, or according to package directions. Remove from heat and let sit undisturbed, uncovered.
  2. Heat oil in large skillet over medium heat. Add snow peas and water chestnuts. Cook, stirring occasionally, for a few minutes. Add green onion tops and mushrooms. Sauté only until mushrooms are tender but not mushy and most of liquid has evaporated.
  3. Transfer rice to a large bowl and fluff with two forks to separate grains. Toss vegetables with rice, add salt and pepper to taste, and transfer to an oven-proof serving dish. Sprinkle top with toasted almonds. Keep warm in a slow oven until ready to serve. Sprinkle with chopped green onions just before serving.


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Nutrition Facts

Amount Per Serving %DV
Serving Size 558g
Recipe makes 4 servings
Calories 618  
Calories from Fat 121 20%
Total Fat 13.77g 17%
Saturated Fat 2.92g 12%
Trans Fat 0.18g  
Cholesterol 8mg 3%
Sodium 1197mg 50%
Potassium 1340mg 38%
Total Carbs 109.48g 29%
Dietary Fiber 13.9g 46%
Sugars 1.88g 1%
Protein 20.74g 33%
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