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Wild Rice with Vegetables

This wild rice pilaf with vegetables is great for a meatless meal or as a side! It makes a wonderful dinner or weekend lunch. Don't take my word for it—make it and see.

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Wild rice with vegetables
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Wild rice with vegetables
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 15 % 3 g
Fats 15 % 3 g
Carbohydrates 70 % 14 g
90 kcal
GI: 100 / 0 / 0
    1. Rinse the rice and soak it in cold water for 15 minutes. 2. Blanch the tomatoes, peel them, and remove the seeds. Cut the flesh into cubes (the French call this a concassé). Peel the onion and garlic and dice them (the onion fairly small, the garlic very fine). Cut the zucchini into rounds and the carrots into cubes about the size of the onion. 3. In a heavy-bottomed pot (a Dutch oven or braiser works well), heat the oil thoroughly. Add the onion and turmeric, stir, and cook covered for 1–2 minutes (watch that the onion doesn't burn). 4. Add the garlic, cumin, coriander, and poppy seeds to the onion. Stir and let it warm through, covered (don't let the garlic brown, or it will turn bitter). Season with salt to taste. 5. Drain the rice. Add it to the pot with the onion, garlic, and spices. Stir and sauté until the grains turn translucent. 6. Add the broth (or water) and the bay leaves. Season with salt. Lower the heat to medium or low and cook, covered, for 7–10 minutes. 7. Add the carrots, zucchini, and tomatoes. Season with salt. Spread them in an even layer on top without stirring. Cover and let it simmer another 10 minutes. Let it rest a moment off the heat, stir, and spoon onto plates. Sprinkle with shredded coconut to serve. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Tomatoes - 23  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Garlic - 143  kcal/100g
  • Turmeric - 325  kcal/100g
  • Bay leaf - 313  kcal/100g
  • Cumin - 333  kcal/100g
  • Fresh green peas - 280  kcal/100g
  • Canned green peas - 55  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Poppy (seed) - 556  kcal/100g
  • Mac - 556  kcal/100g
  • Onion - 41  kcal/100g
  • Coconut chips - 592  kcal/100g
  • Sea salt - 0  kcal/100g
  • Ground coriander - 25  kcal/100g
  • Zucchini - 16  kcal/100g
  • Wild rice - 357  kcal/100g
  • Vegetable broth - 13  kcal/100g

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