Wild rice (also called Canada rice, Indian rice, and water oats) is four species of grasses forming the genus Zizania, and the grain that can be harvested from them. The grain was historically gathered and eaten in North America and China. While now a delicacy in North America, the grain is eaten less in China, where the plant’s stem is used as a vegetable.
Wild Rice has a special color, taste and texture all it’s own.
That’s why it is often my choice for making a festive rich dish like a rice pilaf.
This vegan Wild Rice Vegetable Pilaf is a delectable blend of wild rice, carrots, red onion, celery, Portobello mushrooms, fresh rosemary, minced garlic, vegetable broth and olive oil.
For this quick and easy recipe, the wild rice pilaf ingredients are cooked in an Instant Pot.
However, this dish can also be cooked in a cast iron pot or in your favorite stove top cookware.
Either way it will be a delightful addition to your meal.
Wild Rice Nutrition
Typically sold as a dried whole grain, wild rice is relatively high in protein, the amino acid lysine and dietary fiber, and low in fat. Nutritional analysis shows wild rice to be the grain second only to oats in protein content per 100 calories. It does not contain gluten.
Wild rice is also a good source of certain minerals and B vitamins. One cup of cooked wild rice provides 5% or more of the daily value of thiamin, riboflavin, iron, and potassium; 10% or more of the daily value of niacin, Vitamin b6, folate, magnesium, phosphorus; 15% of zinc; and over 20% of manganese.
This festive, vegan Wild Rice Vegetable Pilaf is a delectable blend of wild rice, carrots, red onion, celery, Portobello mushrooms, fresh rosemary and garlic.
Festive Vegan Wild Rice Vegetable Pilaf
Prep time: 20 minutes
Active cook time: 20 minutes (+ time to come to pressure + 10 minutes natural release)
1 T. extra virgin olive oil
2 large carrots, finely grated
½ medium red onion, diced fine
2 large stalks celery, diced fine
8 oz. baby Portobello mushrooms, sliced
2-3 cloves garlic, minced
Sea salt and black pepper to taste
1 c. wild rice blend, rinsed well
2 c. vegetable broth
1 T. fresh rosemary leaves, chopped
2 T. fresh parsley, chopped, divided
1/3 c. slivered almonds, toasted
Add olive oil to Instant Pot® and select the Sauté function.
Set to high and once the display reads “hot,” add carrots, red onion, celery, Portobello mushrooms, and minced garlic.
Season with salt and black pepper, to taste, and cook, stirring continually, until the veggies soften and the mushrooms start to release their liquid, approximately 5 minutes.
Turn unit off.
Add wild rice, vegetable broth, and fresh rosemary and stir to combine.
Season with additional salt and black pepper, if desired.
Add the lid and set the pressure valve to “sealing.”
Select the “Manual” cooking option on the high setting and set cook time to 15 minutes.
When done cooking, allow the pressure to release naturally for 10 minutes, and then do a quick release for any remaining pressure.
Turn the unit off and let sit for 5 additional minutes.
Remove lid and fluff the rice with a fork while stirring in one tablespoon fresh parsley and the toasted almonds.
Serve immediately with the remaining chopped parsley on top.
What are your favorite ways to prepare wild rice?
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