Wild rice and mushroom pilaf

Walnuts add healthy omega-3s to this tasty vegetarian dish

10 servings / 25 min

Prep 10 min / Cook 15 min

  • 1/2 cup (125 mL) uncooked wild rice
  • 2 oz (60 g) chopped walnuts
  • 1 tbsp (15 mL) canola oil, divided
  • 3 oz (90 g) whole mushrooms, wiped clean and quartered
  • 1/2 cup (125 mL) diced onion
  • 1 cup (250 mL) frozen corn, thawed
  • 1/2 of a medium red bell pepper, thinly sliced
  • 1/4 tsp (1 mL) poultry seasoning
  • 1/2 tsp (2 mL) coarsely ground black pepper
  1. Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot. Add walnuts and cook 2 to 3 minutes or until fragrant, stirring frequently. Set aside on separate plate.
  2. Using the same skillet, add 1 tsp (5 mL) of the canola oil; swirling to coat bottom. Add mushrooms and onion, lightly coat vegetables with canola cooking spray and cook 2 minutes. Add corn, bell peppers and poultry seasoning and sauté for 5 minutes or until vegetables are just tender. Remove from heat, cover to keep warm.
  3. Drain rice, shaking off excess liquid and add to mushroom mixture; stir in walnuts and black pepper. Drizzle the remaining 2 tsp (10 mL) canola oil over all and toss gently.
Nutritional info per serving (1 of 10)
  • Calories 110
  • Protein 3 g
  • Total fat 5 g
    Saturated fat 0 g
    Cholesterol 0 mg
  • Carbohydrates 14 g
    Fibre 2 g
    Sugars 2 g
    Added sugars 0 g
  • Sodium 0 mg
  • Potassium 115 mg

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