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Wild Rice & Bulgar Pilaf

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Submitted by ppritz

Wild rice and bulgur pilaf simmered in chicken broth with tarragon, onion, and parsley. A nutty, low-calorie whole grain side dish with two textures in every bite.

YIELD

4 servings

PREP

10 min

COOK

45 min

READY

55 min

Two whole grains in one pot. Wild rice simmers in chicken broth with onion and tarragon for 45 minutes until the grains split open and turn tender, then bulgur gets stirred in off the heat to absorb the remaining liquid during a 5-minute rest. The result is a pilaf with two distinct textures: chewy, nutty wild rice and soft, fluffy bulgur.

The tarragon is an unexpected but smart choice. Its anise-like flavor pairs beautifully with the earthy, almost mushroomy taste of wild rice. Just a quarter teaspoon, crushed to release its oils, is enough to perfume the whole pot without overwhelming.

Rinse the wild rice under cold water for a full minute before cooking. This washes away any debris and surface starch that would make the finished pilaf gummy. Lift the rice as you rinse so water flows through completely.

Kitchen Tips

  • Don’t peek too often. Wild rice needs steam to cook evenly. Lifting the lid releases moisture and extends the cooking time.
  • The bulgur cooks off the heat. Five minutes covered with the residual heat and broth is all it needs. Don’t put it back on the burner.
  • Fluff with a fork, not a spoon. A fork separates the grains without mashing them together.

Variations

  • Mushroom version: Add sliced cremini mushrooms to the broth with the wild rice for an even earthier pilaf.
  • Dried cranberries: Stir in a handful of dried cranberries with the bulgur for a sweet-tart holiday side.
  • Vegetarian: Swap chicken broth for vegetable broth to keep it plant-based.

Ingredients

½ 118
CUP ML WILD RICE
¾ 177
CUP ML ONIONS
chopped
1 1
DASH DASH BLACK PEPPER *
¼ 59
CUP ML PARSLEY LEAVES
snipped
2 473
CUPS ML CHICKEN BROTH
¼ 1.3
TEASPOON ML TARRAGON LEAVES
crushed
½ 118
1
X SWEET YELLOW BELL PEPPER
strips, optional *
1
X PARSLEY SPRIG
optional *

Directions

Place uncooked wild rice in a strainer.

Run cold water over rice for 1 minute, lifting rice to drain well.

In a med saucepan combine chicken broth, onion, tarragon, pepper, and rinsed rice.

Bring to boiling; reduce heat.

Cover and simmer about 45 minutes or until rice is done.

Stir in bulgur and parsley.

Cover and let stand 5 minutes.

Fluff with a fork.

Garnish with yellow pepper strips and parsley sprigs, if desired.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 192g (6.8 oz)
Amount per Serving
Calories 136 12% from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 179mg 7%
Total Carbohydrate 8g 8%
Dietary Fiber 4g 17%
Sugars g
Protein 13g
Vitamin A 6% Vitamin C 12%
Calcium 2% Iron 6%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber
 

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