Filling your plate with fruits and veggies, whole grains, legumes and nuts – and replacing unhealthy choices like butter with olive oil, or salt with herbs and spices – is what the Mediterranean Diet is all about. But when it’s time for dinner, how do you prepare a meal that’s actually satisfying? Think fresh. Think variety. And pile it all together to create a colorful, flavorful mix that includes your favorite healthy picks and natural seasonings. If you’re new to the concept, this pilaf is the perfect place to start!
Mediterranean Wild Rice Pilaf
1 cup wild rice
2 cups water
¾ cup artichoke hearts, chopped*
¼ cup sun-dried tomatoes
¼ cup Kalamata olives
1 chopped onion*
2 teaspoons sage
2 teaspoons thyme
Freshly ground black pepper, to taste
2 Tbsp. extra virgin olive oil
¼ cup toasted pine nuts
Optional garnish: fresh parsley
- In large pan, bring water to boil; add rice and reduce heat. Cook rice until all liquid is absorbed.
- Add remaining ingredients to pot with cooked rice. Cover and simmer over low heat for about 12 minutes to allow flavors to blend. (Tip: Add more spice, pepper and olive oil to taste.)
- To toast pine nuts, place in small frying pan over low heat and cook just until you begin to smell the aroma of toasted nuts. Remove from stove and add to pilaf before serving.
- Garnish with fresh parsley, if desired.