Source: Nancy Hughes | Category: Heart-Smart, Side Dishes

Autumn Wild Rice and Mushroom Pilaf

Health professionals recommend increasing the intake of omega 3 fatty acids from foods such as salmon, lake trout, walnuts and canola oil.

Autumn Wild Rice and Mushroom Pilaf


  • 1/2 cup uncooked wild rice 125 mL
  • 2 oz chopped walnuts 60 g
  • 1 Tbsp canola oil, divided 15 mL
  • 3 oz whole mushrooms, wiped clean and quartered 90 g
  • 1/2 cup diced onion 125 mL
  • 1 cup frozen corn, thawed 250 mL
  • 1/2 of a medium red bell pepper, thinly sliced 1/2
  • 1/4 tsp poultry seasoning 1 mL
  • 1/2 tsp salt 2 mL
  • 1/2 tsp coarsely ground black pepper 2 mL


  • 1. Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot. Add walnuts and cook 2 to 3 minutes or until fragrant, stirring frequently. Set aside on separate plate.
  • 2. Using the same skillet, add 1 tsp (5 mL) of the canola oil; swirling to coat bottom. Add mushrooms and onion, lightly coat vegetables with canola cooking spray and cook 2 minutes. Add corn, bell peppers and poultry seasoning and sauté for 5 minutes or until vegetables are just tender. Remove from heat, cover to keep warm.
  • 3. Drain rice, shaking off excess liquid and add to mushroom mixture; stir in walnuts, salt and black pepper. Drizzle the remaining 2 tsp (10 mL) oil over all and toss gently.


4 cups (1 L)

serving size

Serves 8; 1/2 cup per serving OR serves 6; 2/3 cup

nutritional analysis

Per Serving - Based on 8 -1/2 cup (125 mL)

Total Fat6 g
Saturated Fat0 g
Cholesterol0 mg
Carbohydrates15 g
Fiber2 g
Protein4 g
Sodium150 mg