RECIPES

Wild Rice Pilaf with California Avocado

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Total Time:

40min

Cook Time:

30min

Prep Time:

10min

Nutritional Highlights (per serving)

See Full

390
Calories
14 g
Total Fat
10 g
Dietary Fiber
12 g
Protein
58 g
Total Carbs
 Wild Rice Pilaf with California Avocado

This easy to make side dish has many Californian flavors, from walnuts, bell peppers, to California avocados. Due to the amount of diverse vegetables and whole grain this recipe is a nutrition powerhouse providing 150% DV vitamin C and an excellent source of fiber providing 36 DV%, vitamin K 60% DV, vitamin B3 50% DV, B5 40% DV and 24% DV protein. It is also a good source with 15% DV vitamins E, B1 and potassium, along with a 10% DV vitamins A and iron.

Ingredients

Serves: 4
1 1/2  cups  wild rice, dry
2 1/2  cups  vegetable broth, low sodium (or water)
1/8  tsp.  sea salt, or to taste
  bell pepper, medium, orange-colored, chopped
  bell pepper, medium, red-colored, chopped
1/4  cup  walnuts, chopped
  ripe, Fresh California Avocado, peeled, seeded and cut in 1-in. chunks
1/4  cup  parsley, chopped
1/8  tsp.  coarse sea salt, or to taste

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Add wild rice, broth or water, and salt to an Instant Pot® (see below for alternative stove top method).
  2. Place the lid on Instant Pot® and turn until it locks into place. Make sure to seal the vent. Press manual button and adjust the cooking time to 25 minutes and pressure to high. When Pot beeps, manually release pressure.
  3. Add bell peppers and walnuts to Pot and mix well.
  4. Place lid on the Pot and turn until it locks into place. Make sure to seal the vent.
  5. Press manual button and adjust the cooking time to 3-5 minutes (depending on desired texture of vegetables) and pressure to high.
  6. When Pot beeps, manually release pressure. Open lid immediately and fluff with a fork.
  7. Place wild rice mixture into a large bowl, add avocado chunks and coarse sea salt, sprinkle parsley on top.

Alternative Stove Top Cooking Instructions:
Place wild rice, broth or water, and salt in a saucepan with a lid over medium-high heat. Bring to a boil. Turn the heat down to low and let simmer for 30-35 minutes. Add bell peppers and walnuts, mix well and cook 10 more minutes, or until some of the rice kernels burst open. Drain excess liquid, pour into serving bowl, fluff, add avocado, coarse sea salt and parsley and serve.

Serving Suggestion: This wild rice side dish can be served with grilled salmon, roasted chicken breast, grilled pork chop or a plant-based protein for Meatless Monday.

Beverage Pairing: Glass of white wine.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 390
Total Fat 14 g
Trans Fat 0 g
Saturated Fat 2 g
Unsaturated Fat 6 g
Polyunsaturated Fat 5 mg
Dietary Fiber 10 g
Protein 12 g
Total Carbs 58 g
Cholesterol 0 mg
Sodium 240 mg
Potassium 758 mg
Total Sugar 4 g

Vitamin A 111 mcg; Vitamin C 133 mg; Calcium 52 mg; Iron 2 mg; Vitamin D 0 mcg; Folate 146 mcg; Omega 3 Fatty Acid 0.92 g

% Daily Value*: Vitamin A 10%; Vitamin C 150%; Calcium 4%; Iron 10 %; Vitamin D 0%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Manuel Villacorta, MS, RD

Manuel Villacorta, MS, RDN, is an internationally recognized, award-winning registered dietitian-nutritionist and author.

Villacorta is a well-respected and trusted voice in the health and wellness industry. He acted as a health blog contributor for The Huffington Post, an on-air contributor to the Univision television network, and a health and lifestyle contributor for Fox News Latino. His latest contribution was as leading nutrition expert for a series about Superfoods with National Geographic. He is an in-demand health and nutrition expert on radio shows and local and national television including National Geographic, The Today Show, Good Day New York, CNN, and ABC7 Eye Witness News.

He has served as national media spokesperson for The Academy of Nutrition and Dietetics (2010-2013) and acts as a national spokesperson who represents food commodities and recognized brands, including the California Avocado Commission.

Villacorta earned his Bachelor of Science in nutrition and physiology metabolism from the University of California, Berkeley and his Master of Science in nutrition and food science from California State University, San Jose. He has been the recipient of numerous prestigious awards for his research and contributions to the field of nutrition and dietetics.

Manuel is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

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