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Autumn’s Wild Rice-Mushrooms Pilaf-Style


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Autumn's Wild Rice-Mushrooms Pilaf-Style


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Autumn’s Wild Rice-Mushrooms Pilaf-Style

Enjoy this as a side for chicken and fish, or as a vegan main dish.


  • Prep Time : 20 min
  • Cook Time : 45 min
  • Ready Time : 1 hour, 5 min


6-8 Servings


  • 1/2 cup uncooked wild rice
  • 2 ounces chopped walnuts
  • 1 tablespoon canola oil, divided
  • 3 ounces whole mushrooms, wiped clean and quartered
  • 1/2 cup diced onion
  • 1 cup frozen corn, thawed
  • 1/2 of a medium red bell pepper, thinly sliced
  • 1/4 teaspoon poultry seasoning
  • 1/2 teaspoon salt
  • 1/2 teaspoon coarsely groud black cpepper


1 Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot.
2 Add the walnuts and cook 2-3 minutes or until fragrant, stirring frequently. Set aside on separate plate.
3 Using the same skillet, add 1 tsp (5 mL) of the canola oil; swirling to coat the bottom.
4 Add mushrooms and onion, lightly coat vegetables with canola cooking spray and cook 2 minutes.
5 Add corn, bell peppers and poultry seasoning and saute for 5 minutes or until vegetables are just tender. Remove from heat, cover to keep warm.
6 Drain rice, shaking off excess liquid and add to the mushroom mixture, stir in walnuts, salt and black pepper. Drizzle the remaining 2 tsp (10 mL) oil over all and toss gently.

Source: canolainfo.org


Servings Per Recipe: 6-8 Servings

Amount Per Serving

  • Calories: 120
  • Total Fat: 6g
  • Sodium: 150mg
  • Total Carbs: 15g
  •     Dietary Fiber: 2g
  • Protein: 4g


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