Wild Rice and Carrots | A Cooking LIght recipe renovation | Recipe RenovatorHave you eaten much wild rice? I tend to think of it only in the fall as part of Thanksgiving, but it’s a wonderful grain to use year-round. Wild rice isn’t rice at all, but its own species of grass that grows in rivers and swamps in upper North America. According to Wikipedia, “wild rice is high in protein, the amino acid lysine,  dietary fiber, and low in fat. Wild rice is second only to oats (quinoa was third) in protein content per 100 calories. Like true rice, it does not contain gluten. It is also a good source of certain minerals and B vitamins.”

As I try to switch up my grains to provide more nutritional content, wild rice is an excellent choice for variety. Plus, it’s pretty and has a hearty, nutty flavor. This is a Cooking Light recipe renovation.

The original Cooking Light recipe utilizes pre-cooked wild rice, which may not be available to all readers. They have three other flavor combinations as well.

Suitable for:
vegan, gluten-free, low-sodium, migraine, reduced-sugar diets

Today’s post is part of our mission to help you rebuild your health through food and lifestyle choices. Look for posts on Mondays featuring gluten-free, sugar-free recipes made with healthy plant-based ingredients, Tempting Tuesday photos, Wednesday essays, Thursday how-to’s, and Flashback Fridays recipe posts. We support Meatless Monday.

Wild Rice and Carrots | A Cooking LIght recipe renovation | Recipe Renovator

Wild rice and carrots

A simple but hearty dish.
4.5 from 2 votes
Course Dinner
Cuisine American
Servings 4 servings


  • 1 handful Italian flat-leaf parsley (fresh)
  • 1 cup wild rice (150 g)
  • 1 tbsp Earth Balance extra-virgin olive oil, melted
  • 2 large carrots
  • 1 tbsp Bragg's liquid aminos (or tamari) (omit for low-sodium and migraine diets)
  • 1/2 tsp black pepper
  • 1/4 tsp sea salt (omit for low-sodium diet)


  • Wash the parsley and roll up in a towel.
  • Rinse and drain the rice, then add 2 C. (500 ml) filtered water. Cover and bring to a boil in a medium saucepan, then turn down the heat to low and cook for 45 minutes. Turn off the heat and leave the cover on for at least 10 minutes.
  • When the rice is done, scrub the carrots and slice very thinly on the diagonal.
  • Finely chop the parsley.
  • Melt Earth Balance or olive oil in a large nonstick or cast-iron skillet over medium heat. Add carrot; cook 6-8 minutes or until tender, stirring frequently. Stir in rice, parsley, Bragg's (if using), and pepper. Taste and add salt if needed (omit for low-sodium diet).
  • Cook one minute until everything is warmed through.


Per serving:  
  • 88 calories
  • 4 g fat
  • 0 g cholesterol
  • 409 mg sodium (28 mg sodium with Bragg's and sea salt omitted)
  • 160 mg potassium
  • 13 g carbohydrate
  • 2 g fiber
  • 2 g sugars
  • 3 g protein
  • 3  Weight Watchers Points Plus
Required FTC disclosure: I am part of the Cooking Light Bloggers' Connection. I was not paid to write this post.