U.S. flag

An official website of the United States government

Brown Rice Pilaf with Sage, Walnuts, and Dried Fruit

Brown Rice Pilaf with Sage, Walnuts, and Dried Fruit

160 Ratings
160 Ratings
Recipe Image
Brown Rice Pilaf with Sage, Walnuts, and Dried Fruit
Makes: 8 servings
Total Cost: $$$$

Dried fruit and sage combine to give this whole grain dish a flavor of fall, but you can enjoy it any time of the year!

Ingredients

  • canola cooking spray
  • 1 medium onion, chopped
  • 1 medium celery stalk, ends trimmed and chopped
  • 2 cups brown rice, uncooked
  • 2 1/2 cups water
  • 2 cups vegetable broth, reduced sodium, fat-free
  • 1/4 cup raisins
  • 1/4 cup dried apricots, chopped
  • walnuts (1/4 cup, chopped, optional)
  • 1 teaspoon dried sage
  • salt (to taste, optional)
  • black pepper (to taste, optional)
  • 2 teaspoons sage (fresh, chopped)

Directions

  1. Wash hands with soap and water.
  2. Spray the large skillet with canola cooking spray. Heat skillet over medium heat.
  3. Sauté onion and celery until tender, about 5 minutes. Add brown rice and sauté for 5 minutes.
  4. Add water, broth, raisins, and apricots; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes.
  5. Stir in sage and walnuts if desired. Season with optional salt and pepper to taste.
  6. Transfer to serving dish. Garnish with fresh sage and serve immediately.

Notes

Learn more about:

Source:

Diet & Cancer
American Institute for Cancer Research

Nutrition Information

Serving Size: 1/8 of recipe
Nutrients Amount
Total Calories 212
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 34 mg
Carbohydrates 44 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 34 mg
Iron 1 mg
Potassium 235 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 212
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 44 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 34 mg
Potassium 235 mg
Sodium 34 mg
Copper 230 mcg
Iron 1 mg
Magnesium 74 mg
Phosphorus 159 mg
Selenium 15 mcg
Zinc 1 mg
Vitamins
Vitamin A 9 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 7 mcg
Folate 12 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 18 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/4 cups
Grains 1 1/2 ounces

Write a review

It cost more than what's listed on the recipe because walnuts are so expensive right now. I made half with walnuts and half without because I had a friend over who doesn't eat nuts. It tasted just as good without the nuts, so they can be excluded and save a lot of money.
01/21/13
Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025