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Wild Rice, Parsnip & Peanut Stew

Looking for an easy and affordable dinner that’s delicious and nutritious? This recipe is for you! It’s warm and filling, with a little kick from the curry paste and a delightful crunch from the peanuts. It can also easily be made vegan if you wish; just be sure that your bouillon powder and curry paste are vegan-friendly. Parsnips tend to be an uncommon addition to the dinner table, but they provide a mild flavour that complements the stew perfectly; not to mention that parsnips are high in a variety of micronutrients, including vitamin C, vitamin K, and folate. The high fibre content in this stew will keep you feeling full and satisfied, and it is the perfect way to end off a day!

  • Author: Annie Tsang
  • Yield: 4 servings 1x


  • ¾ cup wild rice
  • 3 tbsp vegetable oil
  • 2 onions, thinly sliced
  • 3 garlic cloves, finely chopped
  • 1 tbsp bouillon powder
  • 1 tbsp hot curry paste
  • 1 tsp ground turmeric
  • 33 1/2 cups boiling water
  • 4 parsnips, diced
  • 8 pieces baby broccoli, stems cut into ½ inch lengths
  • 3 tbsp chunky peanut butter
  • 3 tbsp fresh cilantro (optional)
  • ½ cup peanuts, coarsely chopped (optional)
  • Salt and pepper for seasoning


  1. Cook wild rice in boiling water until just softened (about 30 minutes)
  2. Heat oil in a large saucepan and cook onions for about 10 minutes, or until softened and golden. Stir in the garlic and cook for another 1 minute
  3. Add bouillon powder, curry paste, turmeric, and parsnips into the pan. Pour in the measured boiling water and bring to a gentle simmer. Cover the pan and let cook for 20 minutes 
  4. Add rice and broccoli and cook for another 20 minutes, or until rice and vegetables are all soft and tender
  5. Ladle some broth into a bowl and mix in the peanut butter. Add back into the stew and stir well. Season with salt and pepper
  6. Serve with cilantro and chopped peanuts on top (optional)
  7. Enjoy!


Reference recipe: “Wild Rice, Parsnip & Peanut Stew” from “The Hungry Student Vegan Cookbook” by Spruce.

Reviewed by Annie Tsang, RD


  • Serving Size: 1 serving
  • Calories: 330
  • Sugar: 9g
  • Sodium: 160mg
  • Fat: 18g
  • Saturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 39g
  • Fiber: 8g
  • Protein: 7g
  • Cholesterol: 0mg

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