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Mushroom & Wild Rice Pilaf

Mushroom & Wild Rice Pilaf

This Mushroom & Wild Rice Pilaf is a tasty and nutritious side dish or lunch that is great for your gut health.

It provides plenty of fibre and if you eat it cold, the cooked and cooled rice gives you resistant starch which feeds your good gut bugs. The mushrooms provide loads of health benefits, including providing beta glucan which also act as prebiotics. Choosing red and wild rice gives you polyphenols and extra fibre to feed your gut microbes.

3 cups almost cooked rice (I usually use a mix of brown, red & wild rice)
500ml chicken or vegetable stock
25g dried porcini mushrooms
2 tablespoons olive oil
2 knobs butter (perhaps 30-50g in total)
2 medium onions (finely chopped)
2 cloves garlic (crushed)
1 ½ – 1 ¾ cups of cooked mushrooms
1 ½ cups grated carrot
Sage, thyme, oregano (2 tbsp of each fresh or 1-2 tsp dried)
Continental parsley – finely chopped ¼ – ½ cup
Bay leaf
Sea salt and freshly ground pepper

Bring stock to the boil in a small saucepan. Remove from heat, add the porcini mushrooms and let them stand until soft (about 30 minutes). Remove the porcini from the stock, ensuring that you keep the porcini-infused stock to one side to be used later! Finely chop the porcini.

Heat a large frying pan and add one knob of butter along with a couple of tablespoons of olive oil. Add onion and garlic and sauté for a few minutes before adding the carrot, sage, thyme, oregano, porcini mushrooms and the bay leaf. Sauté for about 5 minutes and then stir through the cooked mushrooms (you can add the mushrooms in fresh if you like, instead of cooking them beforehand).

Sauté for a further 5 minutes or so. Add in the rice and the reserved stock. Simmer until almost all the liquid is absorbed, but the mixture is still moist (approx 10 mins). Season with salt and pepper and stir through the second knob of butter (you can leave this out if you don’t think it is needed).

The rice can be cooked in a rice cooker, or if you’re short of time you can use a couple of packs of pre-cooked rice, but make sure it’s wholegrain, includes wild rice, and is not white rice which isn’t as nice.

I normally use my home-made free-range chicken stock (see my recipe here). Otherwise the Campbell’s (or similar) liquid stocks are okay. But don’t use stock cubes and check the ingredients for any nasties.

This is a great opportunity to use those leftover dried mushrooms in the back of the pantry! Dried porcini impart a special flavour, so they need to be included, but you can add other dried mushrooms as well.

I use a combination of fresh button, swiss brown and shiitake, and sometimes oyster mushrooms too.

You can use normal pre-ground table salt and pepper if that’s all you have.

I hope you enjoy this recipe for my gut-loving Mushroom & Wild Rice Pilaf. Let me know if you make it and tag me on social media!

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