Cranberry Pecan Wild Rice Pilaf

Cranberry Pecan Wild Rice Pilaf (Raw-Inspired Holiday Side)

Back in my Raw-Riffic Food days, this Cranberry Pecan Wild Rice Pilaf was one of those dishes that always showed up on my holiday table. It was my answer to the heavy, buttery stuffing and sugary sides—still festive and gorgeous, but lighter, brighter, and full of texture.

If you’re bringing a little throwback raw-inspired energy into your mostly plant-based flex Thanksgiving now, this pilaf is perfect. It’s chewy, tart-sweet, a little spicy, and full of those cozy fall flavors… but it’s built on whole ingredients that love your heart, digestion, and blood sugar more than the usual bread-based stuffings.

Cranberry Pecan Wild Rice Pilaf Recipe

A colorful, chewy, sweet-and-savory pilaf made with soaked wild rice, cranberries, pecans, orange, and warm spices. Great as a Thanksgiving side or a make-ahead salad-style dish.

Ingredients

• 1½ cups wild rice, soaked until “bloomed” and drained
• 1 cup dried cranberries, soaked for 30 minutes and drained
• Juice of 1 orange
• 1 orange, peeled, seeded, quartered, and cut into smaller pieces
• 1 cup pecans, chopped
• ½ teaspoon cayenne pepper (or to taste)
• ½ teaspoon cinnamon
• 2 tablespoons coconut oil, gently melted if solid
• ½ teaspoon sea salt

Preparation

1. Prep the wild rice
   Rinse the soaked wild rice well and drain thoroughly. (Soaking helps it “bloom,” soften, and become easier to chew while keeping a more raw-inspired feel.)
2. Build the base
   Place the wild rice in a large mixing bowl. Add the soaked cranberries and chopped pecans.
3. Add citrus and spices
   Pour in the orange juice, add the orange pieces, cayenne, cinnamon, coconut oil, and sea salt.
4. Toss and taste
   Gently toss until everything is well coated and evenly distributed. Taste and adjust:
   • More salt for savoriness
   • Extra cayenne for heat
   • A squeeze more orange juice if you like it brighter
5. Serve
   Let it sit for 10–15 minutes so the flavors come together. Serve at room temperature or chilled.

Serving Suggestions

• Holiday Side Dish
  Serve in a wide, shallow bowl and top with a few extra chopped pecans and orange zest. It looks beautiful next to your Mashed Mock Potatoes, Mushroom Gravy, and any flex-friendly mains.
• Make-Ahead Salad
  Make it a day ahead and keep it in the fridge. The flavors deepen overnight, and it works like a hearty grain salad for lunches.
• Stuffed Squash
  Spoon the pilaf into roasted acorn or delicata squash halves for a stunning main dish that still keeps things mostly plant-based.
• Everyday Flex Bowl
  Add a handful of baby greens or arugula and a few slices of avocado for a quick power bowl that feels special but takes almost no effort.

Nutrition Snapshot (approximate, per serving – about 1 of 8)

These are rough estimates and will vary with exact brands and amounts, but this gives you a ballpark:

• Calories: ~260–290
• Carbohydrates: ~38–42 g
• Protein: ~4–5 g
• Fat: ~12–14 g
• Fiber: ~5–7 g

You’re getting a satisfying mix of complex carbs, healthy fats, and fiber—much friendlier than a heavy stuffing or sweetened casserole.

Healthy Benefits of the Ingredients

Wild Rice (soaked)

• Technically a grass, naturally gluten-free and rich in fiber and minerals like magnesium, zinc, and phosphorus.
• Provides complex carbohydrates that release more slowly than refined grains, which can help support more stable energy.
• Offers a bit more protein than many other rice varieties, which is helpful for satiety.

Dried Cranberries

• Bring tart-sweet flavor and color to the dish.
• Provide antioxidants, especially polyphenols, that may support urinary tract and overall immune health.
• Pairing them with fiber-rich wild rice and healthy fats helps balance out the natural sugars.

Pecans

• Rich in heart-healthy monounsaturated fats and plant-based omega-6s.
• Provide magnesium, manganese, and vitamin E, along with some plant protein.
• Their healthy fats and crunch help you feel satisfied, which can reduce the urge to keep nibbling on less nourishing sides.

Oranges (juice + pieces)

• High in vitamin C, which supports immune function and collagen production.
• The natural sweetness brightens the pilaf without refined sugar.
• The whole orange pieces add fiber to help slow the absorption of sugars.

Coconut Oil

• Adds a silky mouthfeel and helps carry the flavors of the spices and citrus.
• Provides saturated fats; a little goes a long way, so this is used in small amounts for texture and flavor.

Cinnamon & Cayenne

• Cinnamon may help support healthy blood sugar response and brings warm, cozy flavor.
• Cayenne can gently boost circulation and add a subtle heat that balances the sweetness of cranberries and orange.

Sea Salt

• Enhances flavor so you don’t need heavy sauces or sugary glazes.
• A pinch goes a long way—especially when combined with bright citrus and warm spices.

Bringing It Back to Today

This Cranberry Pecan Wild Rice Pilaf is straight from that earlier chapter of my Raw-Riffic Food days, but it still fits beautifully into a modern, mostly plant-based flex lifestyle. It’s festive and nostalgic, but it’s also full of fiber, color, and texture that support healthy aging and steady energy—exactly what you want when you’re trying to thrive beyond 60 and still enjoy every bite of the holidays.

It’s a fun way to flex your plant power and bring something a little different—but still familiar—to the table.

Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.

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