Brown Rice, Mushroom, and Walnut Pilaf
Makes about 4 cups (1 L)
Sautéing is a method of cooking food that uses a small amount of oil in a pan over relatively high heat. A pilaf is a dish containing a cereal grain such as rice that is sautéed in vegetable oil and with other, fragrant ingredients, then cooked in a seasoned broth. The oil coats each individual grain and keeps them from sticking together. This dish can be cooked on the stovetop or in the oven (see variation below).
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, diced
2 cups (500 mL) sliced mushrooms
1 cup (250 mL) brown rice
1/2 cup (125 mL) coarsely chopped walnuts
1 teaspoon (5 mL) ground cumin
2 cups (500 mL) water or vegetable stock
1/2 teaspoon (2 mL) salt
Chopped fresh parsley, for garnish
Heat the oil in a skillet over medium-high heat. Add the onion and mushrooms and cook for 5 minutes or until the liquid from the mushrooms has evaporated. Add the rice, walnuts, and cumin and stir for 30 seconds to coat the rice with oil. Add the water and salt, bring to a boil, cover, reduce heat to low, and cook for 45 minutes. Serve garnished with parsley.
Per cup (250 mL): calories: 328, protein: 8 g, fat: 15 g, carbohydrate: 43 g (2 g from sugar), dietary fibre: 3 g, calcium: 45 mg, iron: 2 mg, magnesium: 105 mg, phosphorus: 225 mg, potassium: 355 mg, sodium: 244 mg, zinc: 2 mg, thiamin: 0.3 mg, riboflavin: 0.2 mg, niacin: 5 mg, vitamin B6: 0.4 mg, folate: 35 mcg, pantothenic acid: 1.4 mg, vitamin B12: 0 mcg, vitamin A: 5 mcg, vitamin C: 3 mg, vitamin E: 0.5 mg, omega-6 fatty acids: 6 g, omega-3 fatty acids: 1.4 g
Percentage of calories from protein 9%, fat 40%, carbohydrate 51%