Wild Rice Pilaf with Squash and Herbs
Serves 4 to 6
Time 1 hr
A wonderful harvest-season recipe in which tender veggies, fresh herbs and lemon zest complement chewy, earthy wild rice. Leftovers are perfect over a green salad for lunch.
Ingredients
- 1 cup wild rice
- 2 1/4 cups low-sodium vegetable broth, divided
- 1 onion, diced
- 4 cloves garlic, minced
- 1 cup diced yellow squash
- 1 cup diced zucchini
- 1/4 cup chopped fresh flat-leaf parsley
- 2 tablespoons nutritional yeast
- 1 tablespoon finely chopped fresh oregano
- 2 teaspoons freshly grated lemon zest
- 1/4 teaspoon ground black pepper
Method
If possible, soak wild rice in cold water overnight to reduce cooking time.
Bring 1 3/4 cups broth to a boil in a medium pot.
Stir in rice. Reduce heat to low, cover and cook 15 to 20 minutes or until tender. (If rice is not pre-soaked, add 3/4 cup water to broth and increase cooking time to about 40 minutes.)
Heat a large skillet over medium heat until hot.
Add onion and garlic and cook 3 to 4 minutes or until beginning to stick to skillet.
Stir in 1/4 cup broth and continue to cook 3 to 4 minutes or until onion is translucent.
Stir in remaining broth, squash and zucchini and cook about 8 minutes longer or until vegetables are tender.
Stir in parsley, nutritional yeast, oregano, lemon zest, pepper and cooked rice until evenly blended.
Remove from heat and serve warm or cold.
Nutritional Info:
Per serving: 170 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 75mg sodium, 35g carbohydrates (5g dietary fiber, 4g sugar), 8g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 cup wild rice
- 2 1/4 cups low-sodium vegetable broth, divided
- 1 onion, diced
- 4 cloves garlic, minced
- 1 cup diced yellow squash
- 1 cup diced zucchini
- 1/4 cup chopped fresh flat-leaf parsley
- 2 tablespoons nutritional yeast
- 1 tablespoon finely chopped fresh oregano
- 2 teaspoons freshly grated lemon zest
- 1/4 teaspoon ground black pepper