Archive for October, 2009

Wild Rice Pilaf

Thursday, October 1st, 2009

A vegan dish that takes advantage of the Basic Vegetable Stock recipe that was published September 2007. This dish is also low in calories.


5 cups uncooked wild rice

5 cups boiling water

1 cup chopped onion

2 tsp olive oil

3/4 cup orzo

5 cups Basic Vegetable Stock (see

1/2 cup toasted pine nuts

1/2 cup raisins

herbal salt substitute, to taste


Place rice in a large bowl and cover with the boiling water. Let stand for 10 minutes.

In a large, heavy pot over medium-high heat, saute’ onion in olive oil until soft but not browned (about 5 minutes). Add orzo and continue to cook for 2 minutes.

Drain rice from soaking water. Add rice to sauteed onion and orzo and stir constantly until rice sizzles (about 10 minutes).

Pour in stock. Bring to a boil, then lower heat to medium and simmer, covered, until liquid is absorbed (about 45 minutes).

Add toasted pine nuts, raisins, and salt substitute, to taste. Remove from heat, cover, and let stand until raisins soften (about 5 minutes). Serve hot.

Serves 12

Nutrition Facts

Nutrition (per serving): 214.6 calories; 25% calories from fat; 6.2g total fat; 3.0mg cholesterol; 149.1mg sodium; 295.3mg potassium; 33.5g carbohydrates; 2.1g fiber; 6.9g sugar; 7.7g protein.