Rice Pilaf with Nuts & Seeds

August 10, 2010

This recipe makes brown rice even more nutritious by adding nuts and seeds. Nuts and seeds are sources of vitamins, fibre and iron .

Basic Brown Rice Recipe

• 1 cup brown or Wild rice

Photo Credit: Rob QLD

• ¼ small onion diced
• 2 cloves garlic
• 2 cups chicken broth
• Pinch salt and pepper


  • Finely chop garlic and onion.
  • Rinse rice under cold water.
  • In a small pot heat olive oil and add onion and garlic.
  • Gently sweat until just translucent.
  • Add the rice and sauté for approx 3 minutes to lightly toast and coat the grains.
  • Heat broth in a separate pot and carefully add to rice.
  • Bring to a boil and reduce heat to med low.
  • Cover and simmer for approx 20-25 minutes till all the liquid is absorbed. Use a glass top lid if you can to occasionally check the progress without having to lift the lid.
  • Remove from heat and let sit for 5-10 minutes covered.
  • Remove lid and fluff with a fork

Rice Pilaf Recipe

• 1 t olive oil
• 1t butter
• 1 cup cooked rice
• ½ cup Zucchini diced
• 2 T Dried Cranberries/or raisins
• 2 T Toasted sunflower seeds
• 2 T Toasted pumpkin seeds
• 2 T Toasted Almonds


  • Lightly toast seeds in a skillet until golden brown and remove from heat.
  • Heat a separate pan and add olive oil and butter.
  • Add Zucchini and sauté till slightly softened.
  • Add remaining ingredients.
  • Mix and serve.

About the Author: Travis Rea is a personal chef who uses local, natural and sustainable foods and lives in Langley, BC. He also owns a consulting business, Feed The Fire, which helps people live healthier and counsels athletes on their nutritional needs. See more of his recipes and advice on his Facebook page.

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