Vegetarian Wild Rice

This vegetarian wild rice is a deliciously, colorful meal using try-colored whole grain rice and lots of vegetables. It comes packed full of energy and great presentation.

This recipe uses a medley of colorful vegetables that are finely chopped so that they blend in and do not overpower the dish. It works perfectly as the bed for our black eyed pea recipe or as a side for the barbecue tofu. Another option is to add small pieces of tofu along with the vegetables.

The Whole Grain Council states that it is more of a seed than rice. It has a strong nutty flavor and contains more protein than brown rice or oats. It is typically a blend of whole grains, which mellows out the flavor and makes it more affordable.

It works best using leftover or cooked hours in advance.

It is a good and healthy alternative.

It is typically a blend of whole grains, which mellows out the flavor and makes it more affordable.              

Vegetarian Wild Rice Recipe


1 ½ cups of Wild Rice, cooked (chilled or leftover)

2 cups water

¼ cup peanut or olive oil

½ cup celery, chopped

1 cup of mushrooms, chopped

1-2 cloves of garlic, minced

1 small red onion, chopped

1 cup broccoli

½ cup snow peas

¼ cup low sodium tamari


In a wok or large pan, heat oil using medium heat. (Be very careful because olive oil burns quickly) Add garlic.

Then let cook until brown. (Reduce heat, if popping). Add onions and stir.

Layer the vegetables in the following order: celery, mushrooms, and broccoli.

Then, snow peas. Add 1 tbsp. of tamari and cover for 2 minutes.

Remove cover. Toss vegetables together and continue cooking to allow some of the liquid to evaporate.

Make a well in the wok by moving vegetables up to the rim of the wok or remove vegetables from wok. The well will have some remaining liquid.

Add remaining tamari and bring to a boil. Add rice.

Thoroughly mix in the vegetables. Serves 6.


  • Add 8 oz. firm tofu or
  • Add 1 cup (or more) of beans


  • With beans added, have a complete meal
  •  High fiber & protein
  • Low fat
  • High in B-vitamins
  • Beneficial for menstrual problems, depression and irritability.


The Healthy food Directory by Michael Van Straten, Barnes & Noble Books, 1999.

Whole Grain Council, Whole Grains A o Z,

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