Brown rice pilaf contains nutrient rich mushrooms. Some facts about mushrooms include:

They are low GI: Mushrooms help keep your blood glucose levels in a healthy and normal range.

Help maintain healthy blood pressure: Due to its potassium content and nil sodium content, mushrooms are a fantastic for your heart health

Maintain healthy weight: Mushrooms are low in calories and are also known to help curve the appetite

So add a few to any dish you to get of its health benefits today!


3 small kumara (sweet potatoes) chopped into cubes
cooking oil spray
4 ½ cups of low-salt vegetable stock
2 tsp oil
2 brown onions finely chopped
3 cloves garlic crushed
2 trimmed celery stalks finely chopped
200g mushrooms coarsely chopped
2 ¼ cups brown medium grain rice
2-3 tbsp lemon rind
pepper taste
¾ cup loosely-packed parsley leaves

  1. Preheat oven 180 degrees. Place kumara on lightly-oiled oven tray
  2. Spray with oil and roast uncovered for 20-30 minutes until tender
  3. Bring stock to boil in medium saucepan, reduce heat and simmer uncovered for 10 minutes
  4. Heat oil in medium saucepan. Cook onion, garlic and celery, stirring until onion softens. Add mushrooms and rice, and cook for 2 minutes.
  5. Add stock and reduce heat. Simmer covered for 50 minutes or until stock is absorbed and rice is tender.
  6. Add more stock if necessary.
  7. Gently stir in kumara, rind and parsley. Serve topped with parsley.
Per serve

Energy 2583 kJ (617 Cal)
Protein 14g (9%)
Carbohydrates 122g (83%)
Sugars 11g
Fat 6g (8%)
Fibre 10g
Sodium 683mg
Calcium 87mg