With nutritious ingredients, such as wild rice, bell peppers, walnuts, and raisins, this colourful dish is visually appealing. Impress your friends and family at your next holiday gathering!

Makes 16 servings
Cooking time: N/A


8 cups (2 L) low-sodium chicken or vegetable broth

2 cups (500 mL) wild rice

1 tsp salt (5 mL)

2 tbsp canola oil (30 mL)

1 medium white onion, chopped

1 cup (250 mL) diced red bell peppers

½ cup (125 mL) chopped walnuts

½ cup (125 mL) golden raisins

¼ cup (60 mL) finely diced parsley


1. In a large saucepan, bring broth to a boil, and then stir in wild rice and salt. Reduce heat and simmer, covered, for 40 to 45 minutes or just until kernels puff open. Uncover and fluff with a fork and simmer for 5 minutes more. Drain any excess liquid.

2. In a large serving bowl, place cooked rice and set aside.

3. In a large sauté pan, heat canola oil over medium heat. Add onion and sauté for 1 to 2 minutes or until translucent.

4. Add peppers, walnuts, and raisins. Cook until lightly browned and fragrant.

5. Add sautéed mixture and fresh parsley to wild rice. Stir to combine and serve warm.


Serving Size
½ cup (125 mL)

Recipe courtesy of canolainfo.org, featured in Diabetes Canada’s 2018 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 120
Total fat 5 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 180 mg
Carbohydrates 17 g
Fibre 2 g
Protein 3 g
Sugars 6 g
Did you know that wild rice is not actually rice but a grass? This whole grain has a rich nutty flavour and chewy texture, and contains almost twice as much protein and dietary fibre as brown rice. – Tina Oake, registered dietitian, Corner Brook, N.L.
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