Since wild rice and brown rice both take about the same amount of time to cook, they make perfect companions in a pilaf. It also helps make such a dish affordable, since wild rice can be quite expensive. The carrot juice adds a slightly sweet flavor and a good amount of beta carotene.

Cherries Image - Corbis

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

1 small onion, finely chopped

3 cloves garlic, minced

3/4 cup wild rice

1/3 cup brown rice

1 1/2 cups carrot juice

1 1/2 cups water

3/4 teaspoon salt

1/2 teaspoon pepper

1/2 teaspoon rosemary, minced

1/2 cup dried cherries, raisins, or dried cranberries

1/3 cup coarsely chopped walnuts

Directions

1. In a large nonstick saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is tender, about 7 minutes.

2. Add the wild rice and brown rice, stirring to coat. Add the carrot juice, water, salt, pepper, and rosemary, and bring to a boil. Reduce to a simmer, cover, and cook until the rice is tender, about 50 minutes.

3. Stir in the cherries and walnuts. Makes 6 servings

Nutrition Facts

per serving
calories 238
total fat 5.6g
saturated fat 0.6g
cholesterol 0mg
dietary fiber 4g
carbohydrate 42g
protein 6g
sodium 314mg

Good source of: beta carotene, vitamin B6

F.Y.I.

Delicate and chewy, wild rice isn’t really rice at all, but the seed of an aquatic grass. Still, most people tend to regard wild rice as an exotic form of real rice. Wild rice has more protein than regular rice, and it provides zinc, niacin, and vitamin B6.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 20 Oct 2011

Last Modified: 24 Mar 2015