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July 5, 2012

Wild Rice Pilaf with Peas, Lemon Zest, and Tarragon

Fresh from the Vegetarian Slow Cooker by Robin Robertson

  • For an easy Meatless Monday supper, start this pilaf ahead of time in a slow cooker. Michelle Riley/HSUS

Serves 4

2 tablespoons olive oil
3 shallots, finely chopped
1 cup (225g) wild rice
3 cups (675ml) vegetable stock
salt and freshly ground black pepper to taste
3 cups (675g) cooked long-grain brown rice
2/3 cup (150g) frozen baby peas, thawed
juice and grated zest of 1 lemon
1 tablespoon chopped fresh tarragon leaves

Heat the oil in a small skillet over medium heat. Add the shallots, cover, and cook until softened, about 5 minutes.

Transfer the sauteed shallots to a 3-1/2- to 4-quart (approx 3-1/2 litre) slow cooker. Stir in the wild rice and stock, and season to taste with salt and pepper. Cook on low for 5 to 6 hours.

About 10 minutes before serving, stir in the brown rice, peas, lemon juice and zest, and tarragon. Taste, adjust the seasonings, and serve.

Note: Wild rice does well in a slow cooker, but brown rice can get mushy, so it is cooked separately and added near the end of the cooking time.

Recipe from Fresh from the Vegetarian Slow Cooker by Robin Robertson.


All figures are per serving (assumes 4 servings).

Calories: 405
Fat: 9 g
Fiber: 7 g
Protein: 12 g
Carbs: 73 g
Sodium: 325 mg

Read more from the Guide to Meat-Free Meals