Recipe: Wild Rice and Vegetable Pilaf

Fun fact: wild rice isn’t rice at all – it’s a grass! Unlike traditional rice, it contains a huge amount of protein and fiber, so much so that this recipe could easily be a filling and flavorful vegetarian main dish.

Wild Rice and Vegetable Pilaf joins the other recipes in our Virgin Thanksgiving feast: Turkey Cutlets with Marsala and Shiitake Mushrooms, Nutty Orange-Cranberry Sauce, Roasted Acorn Squash Purée, Braised Kale, Green Beans with Shiitakes and Shallots, and Pumpkin Bread Pudding.

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Wild Rice and Vegetable Pilaf

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November 15, 2016

Unlike traditional rice, this yummy wild rice dish contains so much protein and fiber, it could easily stand alone as a healthy main dish.

  • Prep: 10 mins
  • Cook: 45 mins
  • Yields: 4 servings

Ingredients

1 cup dry wild rice

1/2 tsp sea salt, divided

1 tbsp olive oil

1 medium red onion, chopped

2 cloves garlic, minced

1 small zucchini, cut into 1/4" dice

1 small yellow squash, cut into 1/4" dice

1/4 tsp freshly ground black pepper

Directions

1Cook the wild rice according to the package directions with 1/4 teaspoon of salt.

2Heat the oil in a large nonstick skillet over medium-high heat.

3Add the onion and garlic; cook, stirring occasionally, until starting to soften, 1-2 minutes,

4Add the zucchini and squash and cook until lightly browned and tender, 7-8 minutes.

5Stir in the cooked rice and cook until hot, 1-2 minutes.

6Stir in the remaining 1/4 teaspoon salt and the pepper.

This recipe is part of the Virgin Thanksgiving menu, with Turkey Cutlets with Marsala and Shiitake Mushrooms, Nutty Orange-Cranberry Sauce, Roasted Acorn Squash Purée, Braised Kale, Wild Rice and Vegetable Pilaf, Green Beans with Shiitakes and Shallots, and Pumpkin Bread Pudding. Check out the Virgin Thanksgiving Menu and Guide for links to all the recipes, plus more handy tips and activities for a wonderful Thanksgiving feast!

Originally published in JJ Virgin's Sugar Impact Diet Cookbook, Grand Central Life & Style, 2015

Want more yummy, healthy recipes? Check out jjvirgin.com/recipes.

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Nutrition Facts

Calories180 calories
Sodium300 milligrams
Protein7 grams
Sugar4 grams
Total Fat2 grams
Saturated Fat0 grams
Total Carbohydrates35 grams
Dietary Fiber4 grams

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