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 alternative side dish to plain rice or potatoes for simple fish dishes or even just a easy grilled chicken. 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 herb will work 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.

a wooden bowl of uncooked wild rice


  • 2 1/2 cups water
  • 1/4 tsp. salt
  • 1 tsp. rosemary leaves
  • 1/2 cup wild rice
  • 2 tsp. unsalted butter
  • 1 medium shallot (minced)
  • 1/4 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 salt in a small sauce pan over high heat.

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

When the rice comes to a boil again, reduce the heat to a simmer and cook the rice for about 40 minutes until tender.

While the rice is cooking, melt the butter in a medium skillet and add the shallot and diced pepper.

Cook over low-medium heat gently for about 10 minutes until the shallots are softened.

Remove from the heat.

When the rice is cooked, add it to the shallot and pepper mixture.

Heat gently over medium heat and add the drained black beans.

Add pepper to taste and serve when hot.

Nutrition Facts

Serving size: 1 cup

Servings: 4

Amount Per Serving

Calories 180 Calories from Fat 23
% Daily Value
Total Fat 2.5g 3%
    Saturated Fat 1.5g 7%
    Monounsaturated Fat 0.5g
    Trans Fat 0g
Cholesterol 5mg <1%
Sodium 150mg 7%
Total Carbohydrates 33g 12%
    Dietary Fiber 7g 26%
    Sugars 1g
Protein 9g
Vitamin A 0% Vitamin C 20%
Calcium 2% Iron 11%
Vitamin K 3mcg Potassium 400mg