Wild Rice and Grain Pilaf


Wild rice is actually not a grain but the seed of an aquatic plant that has been harvested for hundreds of years by Native Americans in the Northwest and upper Midwest. Amaranth and quinoa are ancient grains used by the native peoples of South America. Together they make a great-tasting, high-protein pilaf, which is rounded out with sunflower seeds and sweetened with currants.

  • servingServings


  • 5 1/2 cups low-sodium vegetable broth or water
  • 1/2 cup sunflower seeds
  • 1 cup uncooked wild rice
  • 1 cup uncooked quinoa
  • 1 1/2 Tbs. olive oil
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 large onion, diced
  • 1 Tbs. minced fresh ginger
  • 1 Tbs. salt
  • 1 1/2 tsp. cracked black pepper
  • 1 tsp. ground coriander
  • 1/2 cup uncooked amaranth
  • 1 cup dried currants
  • 1 bay leaf
  • 2 Tbs. minced fresh dill
  • 1 Tbs. minced fresh tarragon
  • 1 Tbs. minced fresh thyme


  1. In large saucepan, bring broth to a simmer over medium-low heat.
  2. Meanwhile, in small, dry skillet, cook sunflower seeds over medium heat until lightly toasted, stirring occasionally, 2 to 3 minutes. Transfer to small plate and set aside.
  3. In sieve, combine wild rice and quinoa. Rinse under cold running water until water runs clear. Set aside.
  4. In large, heavy pot, heat oil over medium heat. Add carrots, celery, onion, ginger, 1/2 tablespoon salt, pepper and coriander and cook, stirring occasionally, 2 minutes. Add wild rice, quinoa and amaranth and cook, stirring, until grains are fragrant, about 2 minutes.
  5. Add currants, bay leaf, dill, tarragon, thyme and remaining 1/2 tablespoon salt. Stir in simmering broth, increase heat and bring to a boil. Cover, reduce heat to low and simmer until wild rice is tender, 40 to 55 minutes.
  6. Remove and discard bay leaf; drain pilaf if necessary. Stir in toasted sunflower seeds and serve hot.

Nutrition Information

  • Serving Size: 8 servings
  • Calories: 384
  • Carbohydrate Content: 55 g
  • Fat Content: 9 g
  • Fiber Content: 6 g
  • Protein Content: 12 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 954 mg