Healthy Teaching Kitchen: Wild and Brown Rice Pilaf with Mushrooms

Here’s a hearty and delicious whole grain recipe to serve as a healthy side dish, or even as a holiday stuffing. If you happen to be catering to dietary restrictions, this dish happens to be dairy-free, wheat-free, and vegan if you use a vegetable broth.

Makes 10 servings

3 tablespoons olive oil, divided
1 small onion, chopped
2 cups total of wild rice and brown rice
3 cups low-sodium vegetable or chicken broth
1 tablespoon unsalted butter
2 cloves garlic, minced
12 ounces mushrooms, sliced
a few sprigs of fresh thyme
a few stems of fresh sage leaves, minced
¼ cup chopped fresh parsley

Heat 2 tablespoons of olive oil in a pot over medium-low heat. Add onion and cook until onions are soft and translucent. Add rice mixture. Stir and let the rice toast for about 3 minutes. Add broth and bring to a simmer, then lower heat and cover. Cook for 1 hour, or until rice is tender. Let stand for 10 minutes before fluffing.

While rice is cooking, add 1 tablespoon of olive oil and 1 tablespoon of butter to a pan over medium heat. Add garlic, sliced mushrooms, thyme, and sage. Cook until mushrooms are soft and slightly browned, about 8 minutes. Add a splash of water or broth loosen the browned bits stuck to the pan.

Combine rice mixture, mushrooms, and parsley.

Nutrition Information (per serving)
Calories: 195 calories
Fat: 6 g
Protein: 6 g
Carbohydrates: 30 g
Fiber: 2 g
Sugars: 1.5 g
Sodium: 50 mg
Potassium: 350 mg

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