vegan food blog

wild rice and mushroom pilaf

wild rice and mushroom pilaf

A hearty and savoury dish to satisfy all of your mushroom cravings (or mine at least). I couldn’t resist the gorgeous dark black/brown colour of wild rice, so I just had to find an excuse to use it in a recipe.

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Cooked wild rice has a rich nutty flavour that goes amazingly well with the mushrooms, and a texture that is slightly more chewy than brown or white rice.
Wild rice contains nearly twice the protein of brown rice, and higher amounts of nutrients such as iron and B vitamins. It is a whole grain similar to brown rice, making it high in fibre and a great food for improving digestive and cardiovascular health.
I was surprised to learn that wild rice is actually grown in Canada near our northern freshwater lakes; this dish is a nice way to change things up and try out a more local crop.

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If you are as unenthusiastic about eating mushrooms as Chris, here’s one reason to give mushrooms a second try: they are delicious. Period.
All jokes aside, mushrooms are rich in antioxidants, anti-inflammatory nutrients, and consuming mushrooms regularly is associated with decreased risk of breast, stomach, and colorectal cancers. Did I mention they’re also delicious? I use mushrooms to add a savoury and rich taste to meatless dishes so I don’t have to miss out on the flavours I love.

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Yields: 4 servings (as a side) or 2 servings (as a main)

Ingredients:

  • 1 tbsp vegan butter (Earth Balance is our favourite)
  • 1 small onion, finely chopped
  • 1/2 tsp salt
  • 1 tsp fresh rosemary, minced
  • 1 cup wild rice or rice blend, rinsed in cold water
  • 4 1/4 cups low-sodium vegetable broth
  • 1 tbsp olive oil
  • 2 heaping cups sliced mushrooms* (any variety)
  • 1/4 tsp pepper
  • 1/4 cup fresh parsley, chopped

Directions:

1. Heat a pot over medium heat, add 1/2 tbsp vegan butter and melt. Once the butter starts to bubble add the onion and 1/4 tsp salt, cook until onion turns golden, about 3-5 min.

2. Add the wild rice and rosemary, stir together with the onion for 30 seconds. Add 4 cups vegetable broth and bring the pot to a boil, then simmer on medium-low heat until all the liquid has cooked off and the rice is tender (30-40 minutes). Cover and remove from heat.

3. In a medium saute pan, heat the oil over medium-high. Add the mushrooms, 1/4 tsp salt, and 1/4 tsp pepper. Cook for 6-8 minutes until the mushrooms are browned. Add 1/4 cup vegetable broth, and cook the mushrooms until the broth is cooked off, 1-2 minutes.

4. Fluff the rice, fold in the mushrooms, parsley, and remaining 1/2 tbsp of butter.

Notes:
Store in the fridge for 2 days

*To clean your mushrooms, do NOT wash with water. Mushrooms are so porous they will quickly absorb excess water and become soggy. The best way to clean mushrooms is to wipe them with a slightly damp paper towel or kitchen cloth.

Wild Rice Mushroom Pilaf Nutrition

 

 

 

 

 

 

 

 

 

References:
Nutrition facts from: CRON-O-Meter

Floating leaf wild rice. (2016) Retrieved from: www.eatwildrice.ca

Organic facts (2016). Health benefits of wild rice. Retrieved from: www.organicfacts.net

Joel Fuhrman. (2016) G-BOMBS: Greens, beans, onions, mushrooms, berries, and seeds. Retrieved from: www.drfuhrman.com

George Mateljan Foundation (2016). Mushrooms. Retrieved from: www.whfoods.com