Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Once we sowed wild oats; now we cook them in the microwave.
" -Irena Chalmers, Author

The refrigerator light goes on...

This is a great starch and vegetable combination side dish - just top with a protein (chicken thighs or salmon are especially good) for a complete meal. The combination of the whole grain wild rice and the legumes is great for your heart, but best of all the two taste great together. Almost any fresh herb will do, but the rosemary is especially good. Try oregano or sage.


Wild Rice and Black Beans

Servings: 4 | Serving size: about one cup

Cooking Time: 45 Minutes

This recipe can be easily multiplied and makes good leftovers, hot or cold.

Wild Rice and Black Beans recipe


  • 4 cups water
  • 1/2 tsp. salt (divided)
  • 1 tsp. fresh rosemary leaves
  • 1 cup wild rice
  • 1 Tbsp olive oil
  • 2 large shallots (minced)
  • 1 large orange or yellow pepper (diced)
  • 1 15-ounce can no salt added black beans (drained and rinsed)
  • fresh ground black pepper to taste

Place the water and 1/4 tsp. salt in a small sauce pan over high heat.

When the water boils add the rosemary and wild rice. (It is easiest to add a large sprig of rosemary so that it is easy to remove after cooking.)

When the rice comes to a boil again, reduce the heat to a simmer, partially cover, and cook the rice for about 40 minutes until tender. Drain any excess water, discard the rosemary (if you used a single sprig) and return the rice to the pan.

While the rice is cooking, add the olive oil to a medium skillet over medium-low heat and add the shallot and diced pepper.

Cook gently, stirring frequently, for 6-10 minutes or until the shallots are softened.

Remove from the heat.

When the rice is cooked, add it to the shallot and pepper mixture. Add the remaining 1/4 tsp. salt.

Heat the rice and vegetable mixture gently over medium heat while stirring in the drained black beans.

Add pepper to taste and serve when hot. (This dish is also good cold.)

Nutrition Facts

Serving size: 1 cup

Servings: 4

Amount Per Serving

Calories 300 Calories from Fat 36
% Daily Value
Total Fat 4g 5%
    Saturated Fat 1g 2%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 300mg 13%
Total Carbohydrates 55g 20%
    Dietary Fiber 10g 34%
    Sugars 4g
Protein 13g
Vitamin K 5mcg