Wild Rice, Cabbage and Chickpea Pilaf

  • Prep-time: / Ready In:
  • Serves 4
  • Serving size: ¼ of recipe
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This recipe came about like a lot of my recipes: I had leftover ingredients in the fridge that needed to be used, and they all ended up in the same pan. When a dish succeeds with leftovers, it generally becomes even better when prepared with fresh ingredients.

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By Del Sroufe,

Ingredients

  • ½ cup wild rice
  • 1 medium onion, peeled and diced small
  • 1 medium carrot, peeled and grated
  • 1 small red bell pepper, seeded and diced small
  • 3 cloves garlic, peeled and minced
  • 1 tablespoon grated ginger
  • 1½ cups chopped green cabbage
  • 1 cup cooked chickpeas
  • 1 bunch green onions (white and green parts), thinly sliced
  • 3 tablespoons chopped cilantro
  • Salt and freshly ground black pepper to taste

Instructions

  • Bring 2 cups of water to a boil in a large saucepan. Add the wild rice and bring the water back to a boil over high heat. Reduce the heat to medium and cook, covered, for 55 to 60 minutes. Drain off any excess water and set aside.
  • Heat a large skillet over a medium heat. Add the onion, carrot, and red pepper and sauté the vegetables for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.
  • Add the garlic and ginger and cook for another minute. Add the cabbage and cook for 10 to 12 minutes, or until the cabbage is tender. Add the chickpeas, green onions, and cilantro. Season with salt and pepper and cook for another minute to heat the chickpeas. Remove from the heat, add the cooked wild rice, and mix well.
Nutritional Information:

Per serving (¼ of recipe): 161 calories, 31 g carbohydrates, 7.2 g protein, 1.6 g total fat, 0.2 g saturated fat, 0 g cholesterol, 100 mg sodium, 6.1 g fiber, 5.8 g sugar

Note: Nutritional information is provided as an estimate only.

Comments (5)

(5 from 5 votes)

Recipe Rating

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Maria

That’s not wild rice.

Sam

Made this last night & it was delicious. The chickpeas i had on hand were some curried chickpeas which i rinsed before adding to the recipe. The seasoning worked nicely with this recipe.

RW

A tasty combo. I didn't have time for wild rice so used frozen brown rice and that worked. Added some curry powder too.

lesley

literally such a good healthy recipe. I've made it about 10 times.

Kelly Landry

This is really tasty and easy to make

About the Author

Headshot of Def Sroufe

About the Author

Del Sroufe

Chef Del Sroufe currently works as Culinary Specialist at the T. Colin Campbell Center for Nutrition Studies (CNS) and host of CNS Kitchen, a free CNS community that offers members all the tools they need to live a successful whole-food, plant-based (WFPB) lifestyle. Sroufe has been cooking in vegetarian, vegan, and WFPB kitchens for 34 years. He has operated his own vegan bakery and a vegan meal-delivery service. He was the executive chef at Wellness Forum Foods, where he ran a successful catering service. He developed a line of in-the-bag mixes that could be shipped all over the country and taught cooking classes to the public and health care professionals looking to offer culinary education to their clients. Del is a public speaker and cookbook author. His first cookbook, Forks Over Knives: The Cookbook, was on the New York Times Bestseller list for more than 37 weeks. He also authored Better Than Vegan, which tells the story of his struggle with weight management and how he lost more than 200 pounds on a low-fat, plant-based diet. Sroufe’s other cookbooks include The China Study Quick and Easy Cookbook and The China Study Family Cookbook.
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