Home > Celiac Travel Blog > Wild rice & bean pilaff

Wild rice & bean pilaff

Published 22 May, 2007

When I make a risotto, I sometimes feel a little guilty about the, well, whiteness of it all. You could hardly call a risotto low-GL (glycaemic load) food, and I tend to feel better if I keep the GLs down. But then I love (love) risotto.

So I went looking for a gluten free rice dish that used brown or other unprocessed rice, and this is what I found. It's hearty, filling and vegetarian (if you use vege stock), and although it's not quite as sexy as a glistening risotto, it's a decent alternative.

Wild rice & bean pilaff

Serves 4-6 depending on the ravenousness levels

Preheat oven to 200C (400F)

450ml gluten free stock - chicken or vege
75g brown rice
75g wild rice
3 cloves garlic, peeled and crushed
3 tbsp olive oil
400g tin mixed beans - like chick peas, pinto beans, kidney beans - you know the sort of thing
200g spinach
200g onions, chopped
Salt & fresh ground black pepper

Gently fry the onions in the oil in an ovenproof pan or casserole dish. Add the garlic and all the rice and stir for another minute or two. Add the seasoned stock, bring to the boil then simmer for 10 minutes, covered.

Put in the oven for 50 minutes or until the rice is tender. Stir in the beans and pop back in the oven for 5 minutes, then stir in the spinach. Taste and adjust seasoning.

This is a really filling vegetarian gluten free meal, and really healthy too. What's more, it's great the next day for lunch, with a salad or in a plastic box at work. :)

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