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Mushroom Brown Rice Pilaf

Like most plants, mushrooms are loaded with polysaccharides and phytonutrients that appear to possess potent anti-cancer properties, especially breast cancer. Mushrooms are also high in other antioxidants, such as L-ergothioneine, and these levels are not depleted during cooking.

Brown rice is rice which has not been hulled, leaving the outer layer of brown coloured bran on the grain when it is sent to market. Any rice cultivar can be left unhulled to create brown rice, and the rice is used much like white rice in cooking. Some people prefer brown rice because of its nutritional value and nutty texture.

Pilaf, also called pilau or pulao, is a dish in which a grain such as rice is browned in oil and then cooked in a seasoned broth. Pilaf and similar dishes are common to Middle Eastern, central and southern Asian, South American, Caribbean and East African cookery.


½ cup brown (or brown and wild) rice
1 cup mushroom or veggie broth
1 punnet (250g) sliced fresh mushrooms (preferably Portobellini)
1 small or ½ medium diced onion
2 cloves finely diced garlic
Extra virgin olive oil
¼ cup roughly chopped nuts (almonds, walnuts, etc) - optional
Salt and pepper to taste

Cooking Instructions

  • Cook the rice and rinse well.  
  • Boil the broth. Add the rice and reduce the heat to very low. Cover tightly and simmer for 45 minutes.  
  • Remove from heat and let stand for 10 minutes. Check the rice and make sure it's cooked through.
  • Meanwhile, add the oil to a medium saucepan over medium heat, and then add the onions (do NOT add salt).  
  • Saute for about 5 minutes and then add the mushrooms. Saute until the mushrooms change colour, then reduce the heat to medium-low and add the garlic and a little salt, being careful not to burn the garlic.  
  • Once the garlic is cooked through and mellowed (about 3-5 minutes), add the nuts. Stir and then turn the heat to low. Try to time this so that it finishes at the same time as when the rice is finished.
  • When the rice is finished cooking, take the top off and let the steam come off for a few minutes.
  • Add the rice to the skillet with the mushroom mixture, and fold together gently until combined. Finish with some olive oil and salt and pepper.
Serves 2 people

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