Brown Rice Pilaf with Pecans

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
82%
Brown Rice Pilaf with Pecans
45 min.
4
353kcal

Suggestions


Discover the delightful flavors of our Brown Rice Pilaf with Pecans, a dish that perfectly balances health and taste. This vegetarian, vegan, gluten-free, and dairy-free recipe is not only very healthy but also a fantastic addition to any meal. With a health score of 82, you can enjoy this pilaf guilt-free, knowing it’s packed with nutrients and flavor.

Ready in just 45 minutes, this dish serves four and is ideal for a variety of occasions, whether as a side dish, antipasti, starter, or even a snack. The combination of tender shiitake mushrooms and the subtle sweetness of leeks creates a savory base, while the toasted pecans add a delightful crunch and nutty flavor that elevates the entire dish.

Each serving contains approximately 353 calories, making it a wholesome choice for those looking to maintain a balanced diet. The caloric breakdown reveals a healthy mix of protein, fats, and carbohydrates, ensuring you feel satisfied without compromising your health goals.

Join us in creating this delicious Brown Rice Pilaf with Pecans, and treat yourself and your loved ones to a meal that is as nourishing as it is flavorful. Perfect for any time of the year, this recipe is sure to become a favorite in your kitchen!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  •  leek light white green thinly sliced ( and parts only)
  • 8.8 ounce brown rice (such as Uncle Ben's)
  • teaspoons olive oil 
  • tablespoons pecans toasted chopped
  • 0.3 teaspoon salt 
  • cups mushroom caps sliced
  • 0.3 cup water 

Equipment

  • frying pan

Directions

  1. Heat whole-grain brown rice blend according to the package directions.
  2. Heat a large skillet over medium heat.
  3. Add olive oil to pan; swirl to coat.
  4. Add sliced leek and sliced shiitake mushroom caps, and saut for 4 minutes or until tender, stirring occasionally.
  5. Add water, scraping pan to loosen browned bits. Stir in cooked rice, chopped toasted pecans, salt, and freshly ground black pepper.

Nutrition Facts

Calories353kcal
Protein9.38%
Fat24.4%
Carbs66.22%

Properties

Glycemic Index
26.5
Glycemic Load
2.48
Inflammation Score
-7
Nutrition Score
21.073043501895%

Flavonoids

Cyanidin
0.81mg
Delphinidin
0.55mg
Catechin
0.54mg
Epigallocatechin
0.42mg
Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.17mg
Kaempferol
0.59mg
Myricetin
0.05mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:352.58kcal
17.63%
Fat:9.85g
15.15%
Saturated Fat:1.11g
6.96%
Carbohydrates:60.13g
20.04%
Net Carbohydrates:53.97g
19.62%
Sugar:4.39g
4.87%
Cholesterol:0mg
0%
Sodium:165.13mg
7.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.52g
17.04%
Manganese:3.06mg
152.76%
Vitamin B3:7.73mg
38.67%
Phosphorus:363.01mg
36.3%
Vitamin B6:0.72mg
35.83%
Magnesium:127.46mg
31.86%
Selenium:21.55µg
30.78%
Vitamin B5:2.72mg
27.24%
Fiber:6.16g
24.64%
Copper:0.45mg
22.7%
Vitamin B1:0.33mg
22%
Vitamin B2:0.32mg
18.82%
Zinc:2.79mg
18.62%
Potassium:555.11mg
15.86%
Vitamin K:13.31µg
12.68%
Iron:2.06mg
11.45%
Folate:43.08µg
10.77%
Vitamin E:1.35mg
8.98%
Vitamin A:375.79IU
7.52%
Calcium:36.09mg
3.61%
Vitamin C:2.75mg
3.34%
Vitamin D:0.45µg
3.01%
Source:My Recipes