White & Wild Rice Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
35%
White & Wild Rice Pilaf
45 min.
8
160kcal

Suggestions

Ingredients

  • cup carrots chopped
  • cup celery sliced
  • 12 tablespoons parsley fresh chopped
  • cloves garlic minced
  • tablespoon olive oil 
  • cup onion chopped
  • cup regular rice long-grain white uncooked
  • 3.5 cups vegetable broth organic swanson® (Regular or Certified )
  • 0.5 cup rice wild uncooked

Equipment

  • frying pan

Directions

  1. Heat the oil in a 12-inch nonstick skillet over medium heat.
  2. Add the onion, carrots, celery and garlic and cook until the vegetables are tender.Stir the broth and wild rice in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 25 minutes.Stir in the white rice. Cover and cook for 20 minutes or until the rice is tender.
  3. Sprinkle with the parsley.Tip: Wild rice is a relatively expensive ingredient, but a little goes a long way. The 1/2 cup in this recipe lends texture and a rich nutty flavor.

Nutrition Facts

Calories160kcal
Protein9.43%
Fat11.95%
Carbs78.62%

Properties

Glycemic Index
41.25
Glycemic Load
16.67
Inflammation Score
-9
Nutrition Score
13.179999828339%

Flavonoids

Apigenin
13.29mg
Luteolin
0.22mg
Isorhamnetin
1mg
Kaempferol
0.29mg
Myricetin
0.91mg
Quercetin
4.17mg

Nutrients percent of daily need

Calories:160.32kcal
8.02%
Fat:2.14g
3.29%
Saturated Fat:0.33g
2.04%
Carbohydrates:31.7g
10.57%
Net Carbohydrates:29.57g
10.75%
Sugar:2.99g
3.32%
Cholesterol:0mg
0%
Sodium:438.57mg
19.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.8g
7.61%
Vitamin K:105.57µg
100.54%
Vitamin A:3456.44IU
69.13%
Manganese:0.47mg
23.42%
Vitamin C:11.03mg
13.37%
Phosphorus:88.95mg
8.9%
Fiber:2.12g
8.5%
Magnesium:31.98mg
7.99%
Folate:31.88µg
7.97%
Vitamin B6:0.15mg
7.36%
Vitamin B3:1.35mg
6.74%
Zinc:1.01mg
6.73%
Copper:0.13mg
6.69%
Potassium:218.78mg
6.25%
Selenium:4.05µg
5.79%
Iron:0.89mg
4.95%
Vitamin B5:0.47mg
4.7%
Vitamin B2:0.07mg
3.89%
Vitamin B1:0.06mg
3.78%
Vitamin E:0.55mg
3.66%
Calcium:33.16mg
3.32%
Source:My Recipes