The World's Healthiest Foods

Wild Rice Pilaf

If you want a rice pilaf for special occasions this recipe is for you. It is substantial, full of flavor, and is quite easy to prepare. The combination of flavors blends beautifully, and the variety of ingredients makes this a highly nutritious dish.

Wild Rice Pilaf Prep and Cook Time: 45 minutes, baking time: 1 hour

½ cup wild rice
1 cup long grain brown rice
1 med onion, chopped
¾ cup diced celery, about ¼ inch pieces
2 cups sliced crimini mushrooms
1 med green apple, diced about ¼ inch pieces
4 med cloves garlic, minced
½ cup chopped walnuts
6 dried apricots, coarsely chopped
½ cup raisins
½ cup chopped fresh parsley
2 TBS chopped fresh sage
3 TBS chopped fresh thyme
½ TBS fennel seeds
¾ cup + 1 TBS chicken broth
2 TBS extra virgin olive oil
salt and black pepper to taste

  1. Bring 3½ cups of lightly salted water to a boil. While water is coming to a boil rinse the wild rice under running water in a strainer. When water is boiling add both wild and brown rice, cover, turn heat to low and cook for about 45 minutes, until tender. Do not overcook. You will most likely have excess water when rice is cooked properly. Put cooked rice in a strainer and drain out excess water. Set aside in a bowl large enough to mix everything together.
  2. Heat 1 TBS chicken broth in a large non-stick skillet. Healthy Sauté onion in broth over medium heat for 5 minutes. Add mushrooms and celery and continue to sauté for another 2-3 minutes.
  3. Mix all the stuffing ingredients together in bowl and season with salt and pepper.
  4. Preheat oven at 350 degrees. Place stuffing in an 8 inch square baking dish and bake covered for about 1 hour. Drizzle with olive oil and mix with a fork keeping it fluffy.
    Serves 6

Serving suggestion: Serve with 15 Minute Lamb Chops or Herbed Chicken Breasts and one of our Mediterranean Greens: Mediterranean Kale or Mediterranean Swiss Chard.
Healthy Cooking Tips: It is important to use a good rich tasting broth for flavor and not over cook the rice in the beginning as it will continue to cook in the oven.
This page was updated on: 2002-11-07 07:19:51
© 2002 The George Mateljan Foundation