Dinner

Fig and Almond Brown Rice

This versatile side dish pairs well with favourite holiday mains - poultry, beef, pork, lamb, fish, or tofu.

Prep Time

Servings

1 Tbsp canola oil (15 mL)

1 leek, white and light green part only, thinly sliced (1)

2 cloves garlic, minced (2)

1 cup brown rice (250 mL)

1 red bell pepper, chopped (1)

2 cups sodium reduced vegetable or chicken broth (500 mL)

1/2 cup chopped dried figs, unsweetened (125 mL)

1/4 cup sliced almonds, toasted (60 mL)

1/4 cup shredded Asiago or Manchego cheese (optional) (60 mL)

2 Tbsp chopped fresh parsley (30 mL)

In a wide saucepan, heat oil over medium heat; cook leek and garlic, stirring for about 3 minutes or until softened. Add rice and cook for 1 minute. Add pepper; broth and figs; stir. Bring to a simmer.
Reduce heat to low; cover and cook for about 30 – 45 minutes or until broth is absorbed and rice is tender. Spoon into a serving dish and sprinkle with almonds, asiago, if using and parsley to serve.

Tips:

Substitute pitted dates for the figs in the recipe.
Using a wider saucepan can reduce the amount of cooking time compared to a deep pot.
Different brown rice varieties or brands may have different cooking times – serve when rice is tender.

Ingredients

1 Tbsp canola oil (15 mL)

1 leek, white and light green part only, thinly sliced (1)

2 cloves garlic, minced (2)

1 cup brown rice (250 mL)

1 red bell pepper, chopped (1)

2 cups sodium reduced vegetable or chicken broth (500 mL)

1/2 cup chopped dried figs, unsweetened (125 mL)

1/4 cup sliced almonds, toasted (60 mL)

1/4 cup shredded Asiago or Manchego cheese (optional) (60 mL)

2 Tbsp chopped fresh parsley (30 mL)

Did you know?

Canola provides habitat to over 2,000 beneficial insects and is an ideal home and food source for honeybees.

Did you know?

Canola oil has half the saturated fat of soybean and olive oil, and is a rich source of vitamins E and K.

Directions

In a wide saucepan, heat oil over medium heat; cook leek and garlic, stirring for about 3 minutes or until softened. Add rice and cook for 1 minute. Add pepper; broth and figs; stir. Bring to a simmer.
Reduce heat to low; cover and cook for about 30 – 45 minutes or until broth is absorbed and rice is tender. Spoon into a serving dish and sprinkle with almonds, asiago, if using and parsley to serve.

Tips:

Substitute pitted dates for the figs in the recipe.
Using a wider saucepan can reduce the amount of cooking time compared to a deep pot.
Different brown rice varieties or brands may have different cooking times – serve when rice is tender.

Nutritional Analysis

Calories

220

Total Fat

6 g

Saturated Fat

5 g

Cholesterol

0 mg

Sodium

200 mg

Carbohydrates

38 g

Fiber

3 g

Protein

5 g

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When you get to know Canadian Canola, you just might fall in love.