Wild Rice Pilaf

Vegetarian
Gluten Free
Health score
4%
Wild Rice Pilaf
45 min.
6
227kcal

Suggestions

Ingredients

  • 1.5 teaspoons pepper black freshly ground
  • servings kosher salt 
  • 0.3 cup scallions white green finely chopped (2 scallions)
  • tablespoons butter unsalted divided
  • 10 ounces rice wild pure
  • 0.5 cup onion yellow chopped

Equipment

  • bowl
  • sauce pan

Directions

  1. Melt 2 tablespoons of the butter in a medium saucepan, add the onion, and cook over low heat for 5 to 10 minutes, until translucent.
  2. Add 5 cups of water, 2 teaspoons of salt, and the wild rice. Bring to a boil, reduce the heat to very low, and simmer, covered, for 50 minutes to 1 hour, until the rice is tender.
  3. Drain well.
  4. Place the drained rice in a bowl, add the remaining tablespoon of butter, the scallions, 1 1/2 teaspoons salt, and the pepper. Taste for seasonings and serve hot.

Nutrition Facts

Calories227kcal
Protein12.45%
Fat23.92%
Carbs63.63%

Properties

Glycemic Index
24.5
Glycemic Load
18.58
Inflammation Score
-5
Nutrition Score
9.5665217955475%

Flavonoids

Isorhamnetin
0.67mg
Kaempferol
0.14mg
Quercetin
3.15mg

Nutrients percent of daily need

Calories:226.79kcal
11.34%
Fat:6.23g
9.58%
Saturated Fat:3.68g
23.02%
Carbohydrates:37.26g
12.42%
Net Carbohydrates:33.87g
12.32%
Sugar:1.85g
2.06%
Cholesterol:15.05mg
5.02%
Sodium:199.17mg
8.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.29g
14.59%
Manganese:0.72mg
35.82%
Magnesium:86.8mg
21.7%
Phosphorus:212.47mg
21.25%
Zinc:2.87mg
19.12%
Vitamin B3:3.23mg
16.14%
Fiber:3.39g
13.56%
Copper:0.26mg
13.21%
Folate:50.38µg
12.6%
Vitamin K:10.88µg
10.37%
Vitamin B6:0.2mg
10.25%
Vitamin B2:0.13mg
7.88%
Potassium:241.09mg
6.89%
Iron:1.07mg
5.93%
Vitamin B5:0.54mg
5.42%
Vitamin A:228.45IU
4.57%
Vitamin B1:0.06mg
4.24%
Vitamin E:0.58mg
3.87%
Selenium:1.51µg
2.16%
Vitamin C:1.77mg
2.15%
Calcium:20mg
2%