Wild Rice with Pumpkin Seeds

Elevate your side-dish game with this hearty and flavorful Wild Rice with Pumpkin Seeds recipe. Perfectly cooked wild rice forms the nutty, chewy base for this dish, while sautéed shallots, garlic, and fresh thyme add layers of aromatic complexity. Toasted pumpkin seeds (pepitas) provide a satisfying crunch and a boost of healthy fats, making this recipe both wholesome and delicious. A hint of black pepper ties the flavors together, and a sprinkle of fresh parsley adds a pop of color and freshness. Ideal as a warm, comforting side dish or a light plant-based main, this recipe is not only packed with texture and taste but also gluten-free and vegan-friendly. Ready in under an hour, it’s the perfect dish for a dinner party or a cozy meal at home!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Wild rice
• 3 cups Water
• 0.5 teaspoon Salt
• 2 tablespoons Olive oil
• 1 small Shallot
• 2 cloves Garlic
• 1 teaspoon Fresh thyme leaves
• 0.25 cup Pumpkin seeds (pepitas)
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley (optional, for garnish)

Directions

Step 1

Rinse the wild rice under cold water using a fine-mesh sieve to remove any debris.

Step 2

In a medium saucepan, bring the water to a boil, then add the wild rice and salt. Reduce the heat to low, cover, and simmer for about 40-45 minutes, or until the grains are tender and some have split open. Drain any excess water and set the rice aside.

Step 3

While the rice is cooking, finely dice the shallot and mince the garlic.

Step 4

Heat the olive oil in a large skillet over medium heat. Add the shallot and sauté for 2-3 minutes until softened.

Step 5

Add the minced garlic to the skillet and cook for another 30 seconds, stirring frequently to avoid burning.

Step 6

Stir in the fresh thyme leaves and cooked wild rice. Toss everything to combine and cook for 2-3 minutes to warm the rice through.

Step 7

In a small dry skillet, toast the pumpkin seeds over medium heat for 2-3 minutes, stirring frequently, until they are fragrant and slightly golden. Be careful not to burn them.

Step 8

Sprinkle the toasted pumpkin seeds over the wild rice mixture, and season with black pepper to taste.

Step 9

Transfer the dish to a serving bowl and garnish with freshly chopped parsley, if desired.

Step 10

Serve warm as a side dish or enjoy on its own!

Nutrition Facts

Serving size	(987.3g)

Amount per serving	% Daily Value*
Calories	1010.7

Total Fat 43.2g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1230.9mg	0%
Total Carbohydrate 138.5g	0%
Dietary Fiber 13.3g	0%
Total Sugars 3.3g
Protein 31.4g	0%

Vitamin D 0IU	0%
Calcium 92.4mg	0%
Iron 5.4mg	0%
Potassium 836.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.4%

Protein: 11.8%

Carbs: 51.9%