Wild Rice Pilaf with herbs and vegetables

Wild Rice Pilaf with herbs and vegetables recipe videos

Wild Rice Pilaf is a hearty, aromatic dish featuring chewy wild rice cooked with a medley of herbs and vegetables like carrots, celery, and onions. It's a staple side dish with roots in North American cuisine, particularly from regions where wild rice is native.

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🍽️ Nutrition at a glance

This dish is a good source of complex carbohydrates and plant-based protein, with a moderate amount of fiber and essential minerals like magnesium and phosphorus. A typical serving contains roughly 200-250 calories, with minimal fat.

Nutrition breakdown

Calories	220 kcal
Protein	7 g
Carbs	42 g
Fat	3.5 g
Fiber	5 g
Sugar	4 g
Sodium	350 mg
Iron	2.5 mg
Magnesium	80 mg
Phosphorus	180 mg
Potassium	300 mg
Zinc	2 mg
Folate	60 mcg
Thiamin (B1)	0.3 mg
Niacin (B3)	4 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Wild rice is not actually a rice but a semi-aquatic grass, and it's one of the few grains native to North America, historically a vital food for Indigenous peoples. Its unique, nutty flavor and chewy texture make it a nutritionally dense alternative to white or brown rice.