October 21, 2016
Wild Rice and Pumpkin Seed Pilaf

Wild Rice and Pumpkin Seed Pilaf

by Berkeley Wellness  |  

Wild rice and brown rice are good companions in a pilaf: first, because they have similar chewy textures, but second because they both take about the same amount of time to cook. A third benefit is that using a mixture stretches the expensive wild rice with a less expensive grain.

Makes 6 servings


1 tablespoon vegetable oil, such as olive or canola oil

1 large onion, finely chopped

1 carrot, quartered lengthwise and thinly sliced crosswise

¾ cup wild rice (4 ounces)

½ cup brown rice

2 cups water

1½ cups chicken broth, homemade or canned

½ teaspoon thyme

½ teaspoon salt

¼ cup hulled pumpkin seeds (pepitas)

¼ cup dried currants


1. In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and carrot, and cook, stirring frequently, until the onion is soft, about seven minutes.

2. Add the wild rice and brown rice, stirring to combine. Stir in the water, broth, thyme and salt. Bring to a boil, reduce to a simmer, cover, and cook until the rices are tender, about 45 minutes.

3. Meanwhile, in a small ungreased skillet, toast the pumpkin seeds over low heat until fragrant and they begin to pop in the pan, about five minutes. Remove from the heat and transfer the seeds onto a plate to prevent them from burning.

4. Stir the toasted pumpkin seeds and currants into the pilaf before serving.

Nutrition per serving: 231 calories, 6.7g total fat (1.2g saturated), 1mg cholesterol, 3g dietary fiber, 38g carbohydrate, 7g protein, 454mg sodium.

Good source of: beta carotene, magnesium, vitamin B6, zinc.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.