Easy Wild Rice Pilaf – Oil-Free, Gluten-Free

Easy Wild Rice Pilaf – Healthy, Gluten-Free, Plant-Based, Oil-Free, Vegan Recipe


Easy |  Servings: 4  |  Ready In: 30 minutes |  Yield: 3 cups

Enjoy the delicious flavor of the Anishinaabeg Manoomin Wild Rice in this easy pilaf.  This whole grain is part of the Ark of Taste movement to preserve endangered foods.  Rice is naturally gluten-free, and simple oil-free flavoring makes this plant-based recipe an essential side dish for holidays or an essential go-to for vegetarian dinners.  Serve with Stuffed Acorn Squash or Roasted Pumpkin Parsnip Soup to complete your vegan meal.


How it’s Done

To prepare the rice: Peel the carrot and trim the celery. Dice both into small, bite-sized pieces
Use a fine mesh strainer, and rinse the rice under water to get rid of any dust. In a small pot, combine the rice, carrot, celery, bay leaf, thyme, and vegetable broth. Cover and bring to a boil. Reduce to a simmer. Cook for about 20-25 minutes, until rice is tender.
Remove the lid, fluff rice, and let sit a few minutes.

Season with salt and pepper and serve

Easy Wild Rice Pilaf – Healthy, Gluten-Free, Plant-Based, Oil-Free, Vegan Recipe





Chef Katie’s Tips

Simple Seasoning:  Keep the seasoning pretty basic for this recipe.  Especially if serving with heavy braises or roasted dishes, it’s okay to go easy on the salt.

Make it a Meal: To turn this into a Rice Bowl or make it into a full meal, serve the rice over a bit bed of greens.  Then add in some roasted sweet potatoes, butternut squash, steamed broccoli, roasted cauliflower, or cooked green peas.

Yield: About 3 cups


Nutrition Facts

Serving size: 1/4 of a recipe (about 3/4 cup)

Calories 134.56
Calories From Fat (5%) 7.34
% Daily Value

  • Total Fat 0.82g 1%
  • Saturated Fat 0.02g <1%
  • Cholesterol 0mg 0%
  • Sodium 79.14mg 3%
  • Potassium 134.91mg 4%
  • Total Carbohydrates 28.54g 10%
  • Fiber 3.36g 13%
  • Sugar 2.5g
  • Protein 3.28g 7%
  • Calcium 1.61mg <1%
  • Iron 16.81mg 93%
  • Vitamin A 2196.09IU 44%
  • Vitamin C 0.13mg <1


Shopping and Gear List

  • Edward & Sons Low Sodium Veggie Bouillon Cubes, 2.2-Ounce Boxes (Pack of 12)
  • RiceSelect Royal Blend, Texmati White, Brown, Wild, & Red Rice, 21-Ounce (Pack of 4)
  • Frontier Thyme Leaf Cut and Sifted, 0.85-Ounce Bottle


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