Is wild rice actually healthy?

Yes. Wild rice is technically the seed of an aquatic grass, and it outperforms white rice on nearly every measure: roughly double the protein, several times the fiber, and more magnesium, zinc and B vitamins per cup. It also has a lower glycemic impact, so it keeps you full longer. Blended with brown rice in this pilaf, you get those benefits with a friendlier cooking time and a softer chew.

How do I know when wild rice is done cooking?

Ignore the clock and bite a few grains. Done wild rice is tender with a gentle, pleasant chew, never crunchy in the center and never falling apart. The dark grains also split open and curl slightly, like tiny butterflies, which is the clearest visual sign. Blends vary by brand, so start checking at 40 minutes and allow up to 55 minutes, adding a splash of water if the pot dries out first.

Can I make healthy wild rice pilaf the day before Thanksgiving?

Absolutely, and it tastes even better the next day. Cook the pilaf completely, cool it, and refrigerate it without the pecans and parsley. Reheat it covered with foil at 325 degrees F for 20 to 25 minutes with a few tablespoons of broth sprinkled over the top. Fluff with a fork, add the garnishes, and it will taste freshly made.

Can I freeze wild rice pilaf?

Yes, it freezes very well for up to 3 months. Cool it completely, pack it in airtight containers, and thaw overnight in the fridge before reheating with a splash of broth. Leave the pecans and parsley out before freezing and add them fresh after reheating, since nuts lose their crunch and herbs darken in the freezer. Freeze in portion sized containers and leftovers become instant lunches.

What can I substitute for the pecans, or to make this pilaf nut free?

Toasted pumpkin seeds are the best nut free swap, with the same crunch and a lovely green color. Sunflower seeds and roasted chickpeas also work well. If nuts are fine but pecans are not, walnuts or slivered almonds fold in beautifully. Whatever you choose, toast it first and add it at serving time so it stays crisp against the warm grains.

Healthy Wild Rice Pilaf | Nutty, Herby and Festive

Ingredients

Scale

1 1/2 cups wild rice blend (wild rice and brown rice), rinsed well
2 tablespoons olive oil
1 medium yellow onion, finely diced
2 celery stalks, finely diced
2 medium carrots, finely diced
8 ounces cremini mushrooms, diced
3 garlic cloves, minced
1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried)
1 teaspoon rubbed sage
1/2 teaspoon fresh rosemary, finely chopped
3 cups low sodium vegetable broth (or chicken broth)
1 bay leaf
3/4 teaspoon fine sea salt, plus more to taste
1/2 teaspoon black pepper
1/2 cup dried cranberries, reduced sugar if possible
1/2 cup pecans, toasted and roughly chopped
1/4 cup fresh parsley, chopped
1 teaspoon lemon zest plus 1 tablespoon lemon juice

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Instructions

Rinse the wild rice blend in a fine mesh strainer under cold water for about 30 seconds, until the water runs mostly clear. Set aside to drain.
Toast the pecans in a dry Dutch oven over medium heat for 3 to 4 minutes, stirring often, until fragrant. Move them to a plate.
Add the olive oil to the same pot over medium heat. Cook the onion, celery and carrots with a pinch of the salt for 5 to 6 minutes, until softened and sweet at the edges.
Add the mushrooms and cook for 5 to 6 minutes more, until their liquid evaporates and they turn golden in spots.
Stir in the garlic, thyme, sage and rosemary and cook for 30 seconds. Add the drained rice and stir for 2 minutes, toasting every grain in the aromatic oil.
Pour in the broth, then add the bay leaf, the remaining salt and the black pepper. Bring to a boil, cover, and reduce the heat to low.
Simmer gently for 45 minutes without lifting the lid. Check a few grains: they should be tender with a pleasant chew, and many wild rice grains will have split open and curled. If still firm, add a splash of water and cook 5 to 10 minutes more.
Remove the pot from the heat and let it rest, covered, for 10 minutes so the grains finish steaming and stay separate.
Remove the bay leaf and fluff gently with a fork. Fold in the cranberries, lemon zest and lemon juice, taste and adjust the salt, then scatter the toasted pecans and parsley over the top and serve warm.

Author: Nourish Table
Prep Time: 15 minutes
Cook Time: 50 minutes