Easy Wild Rice Pilaf (Vegan, Oil-Free, Gluten-Free Recipe)
Enjoy the delicious flavor of the Anishinaabeg Manoomin Wild Rice in this easy pilaf. This whole grain is part of the Ark of Taste movement to preserve endangered foods. Rice is naturally gluten-free, and simple oil-free flavoring makes this plant-based recipe an essential side dish for holidays or an essential go-to for vegetarian dinners. Serve with Stuffed Acorn Squash or Roasted Pumpkin Parsnip Soup to complete your vegan meal.
EASY Servings: 4 Ready In: 30 minutes
Easy Wild Rice Pilaf - Healthy, Gluten-Free, Plant-Based, Oil-Free, Vegan Recipe with Anishinaabeg Manoomin Wild Rice
Ingredients
3/4 cup Anishinaabeg Manoomin Wild Rice, or other wild rice pilaf mix
1 small carrot
2 stalks celery
1 bay leave
1/2 tsp dried thyme
1 1/2 cups vegetable broth or water
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Procedure
To prepare the rice: Peel the carrot and trim the celery. Dice both into small, bite-sized pieces
Rinse the rice under water to get rid of any dust. In a small pot, combine the rice, carrot, celery, bay leaf, thyme, and vegetable broth. Cover and bring to a boil. Reduce to a simmer. Cook for about 20-25 minutes, until rice is tender.
Remove the lid, fluff rice, and let sit a few minutes.
Season with salt and pepper and serve
Chef's Tip: Keep the seasoning pretty basic for this recipe. Especially if serving with heavy braises or roasted dishes, it's okay to go easy on the salt.
Yield: About 3 cups
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Nutrition Facts
Serving size: 1/4 of a recipe (about 3/4 cup)
Calories 134.56
Calories From Fat (5%) 7.34
% Daily Value
Total Fat 0.82g 1%
Saturated Fat 0.02g <1%
Cholesterol 0mg 0%
Sodium 79.14mg 3%
Potassium 134.91mg 4%
Total Carbohydrates 28.54g 10%
Fiber 3.36g 13%
Sugar 2.5g
Protein 3.28g 7%
Calcium 1.61mg <1%
Iron 16.81mg 93%
Vitamin A 2196.09IU 44%
Vitamin C 0.13mg <1
Nothing says fall quite like fresh pumpkin. Sweet parsnips and a touch of nutmeg round out the seasonal flavors, all roasted together for richness in this gluten-free, vegan soup. Make a batch of this fat-free, easy soup on the weekend and freeze extras. Serve with pumpernickel toast or a wild rice salad for a satisfying, healthy weeknight meal.
