Wild Rice Pilaf with Pumpkin Seeds
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. Of course another advantage to cooking a mixture is that it stretches the expensive wild rice with a less expensive grain.
  • 1/4 cup hulled pumpkin seeds
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 1 carrot, quartered lengthwise and thinly sliced crosswise
  • 3/4 cup wild rice (about 4 ounces)
  • 1/2 cup brown rice
  • 2 cups water
  • 1-1/2 cups chicken broth
  • 1/2 teaspoon thyme
  • 1/2 teaspoon salt
  • 1/4 cup dried currants

1. In a small ungreased skillet, toast the pumpkin seeds over low heat until fragrant and they begin to pop in the pan, about 5 minutes. Remove from the heat and pour the seeds onto a plate to stop them from burning.

2. In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and carrot, and cook, stirring frequently, until the onion is softened, about 7 minutes.

3. 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 funtil the rices are tender, about 45 minutes.

4. Stir in the toasted pumpkin seeds and currants.

Nutritional Information
Per serving: 231 calories, 6.7g total fat (1.2g saturated), 1mg cholesterol, 3g dietary fiber (.7g soluble), 38g carbohydrate, 7g protein, 454mg sodium.
Good source of: beta carotene, magnesium, vitamin B6, zinc.

Date Published: 09/19/2005 > Printer-friendly Version

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