Sausage and Wild Rice Pilaf
Sausage and Wild Rice Pilaf is a hearty, savory dish that combines the earthy, nutty flavor of wild rice with the rich, savory notes of sausage. Typically, it includes ingredients like wild rice, smoked or Italian sausage, onions, celery, and a flavorful broth, often with added herbs and vegetables. This dish is a staple in American comfort food, particularly popular in the Upper Midwest and regions where wild rice is native.
🍽️ Nutrition at a glance
This dish is generally high in protein from the sausage and provides a good source of carbohydrates from the wild rice, with a moderate to high fat content depending on the sausage used. It offers key nutrients like B vitamins, iron, and fiber, and a typical serving can range from 400 to 600 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 18 g |
| Carbs | 35 g |
| Fat | 14 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 800 mg |
| Potassium | 400 mg |
| Iron | 3 mg |
| Magnesium | 60 mg |
| Phosphorus | 200 mg |
| Zinc | 3 mg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 5 mg |
| Thiamin (B1) | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Wild rice is not actually rice but a semi-aquatic grass native to North America, and it has been a traditional food for Indigenous peoples for centuries. The combination with sausage reflects a blend of Native American ingredients with European culinary influences, making it a culturally rich and nutritious meal.
