Make this Wild Rice Mushroom Pilaf recipe once, and repurpose any leftovers into a salad the next day. And to make meal prepping for the week easier, I have included instructions and ingredients for both the Pilaf and the Salad. You’re welcome!
Wild Rice is a beautifully balanced food source, providing a nice mix of protein and fibre. I like to use a whole grain wild rice blend for it’s lovely contrast in colour and full body flavour. Lundberg is one of my favourite brands and when ever they’re on sale, I stock up.
Mushrooms deserve a special honourable mention since they too are amazing when it comes to supporting our health. They have that umami flavour which I love and hope you do too. They also give it a meaty like texture which is nice when you want to eat more plant based meals.
Mostly, though, I love how all these simple ingredients complement each other and nourish me as well.
Mushrooms are “Natural Tiny Powerhouses”
Many mushrooms contain ergosterol which can convert to Vitamin D when sundried. So, incorporating some dried mushrooms into the diet more in the winter time, is a good way to get that much needed sunshine vitamin when days are shorter. Especially, when fresh mushrooms are generally limited to what’s popular in your area. (So, if that’s the case, and you want to use dried mushrooms instead, check out the trick of trade below for a couple of tips.)
Mushrooms also contain about 15 vitamins and minerals. So they pack a pretty good nutrition punch for being so small. Some of these key nutrients that make a nice impact are B vitamins, minerals such as iron, phosphorus, calcium, copper, potassium, sodium, magnesium, manganese and selenium. They also contain protein, a little fatty acid (including essential fatty acids), and different kinds of fibre that are prebiotics (aka food for our friendly bacteria).
All mushrooms seem to have chemicals that may provide anti-cancer properties, lower inflammation, boost antioxidant protection and immune support.
When it comes to gut health, all mushrooms have prebiotics, which is a great thing. As I mentioned earlier, prebiotics provide nourishment to our friendly bacteria, which in return, when well nourished, help our body systems work together better to bring balance to the whole body, mind and soul. Now they are definitely some ‘fun guys” to have around. 😉
Trick of the Trade
If using dried mushrooms, re-hydrate them in room temp water. Do not do this in hot water as this can make them tough.
Heavier woodier mushrooms like reishi or maitake double in size when re-hydrated. And more fragile dried mushrooms like tremella and black fungus will quadruple in size so a smaller amount is ok.
Enjoy this simple Wild Rice Mushroom Pilaf as a wonderful side dish one evening and then as a Salad with another meal!
Wild Rice Mushroom Pilaf or Salad
Equipment
- Medium Stainless Steel pot
- Measuring cups
- measuring spoons
- cutting board
- Small Stainless Steel sauce pan
Ingredients
Wild Rice Pilaf
- 1 cup Mushrooms sliced
- 1 Shallot minced
- 1/2 cup celery chopped
- 1 clove Garlic whole minced
- 4 tbsp Olive oil extra virgin
- 1 cup Wild Rice Blend Lundberg brand
- 1 3/4 cup Low-Sodium Vegetable broth Pacific or Imagine are good brands
Wild Rice Salad
- 1/2 cup Red and yellow bell peppers chopped
- 2 Green onion
- 1/2 Cucumber peeled and chopped
Instructions
- Follow the cooking instructions on a package of "Lundberg Wild Rice Blend" using olive oil instead of butter and vegetable stock instead of water.
- In stainless steel sauce pan, heat pan over medium heat.
- Add oil and sauté sliced mushrooms, minced shallot, chopped celery and minced garlic until veggies for about 4-5 minutes or until they are cooked, being careful not to burn the garlic.
- When the rice is done, let it rest for 10 minutes with the lid on.
- Fluff rice with a fork and then combine with the mushroom mixture and serve.