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.

Legumes and Heart Disease

There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.


Wild Rice and Black Beans

Servings = 4 | Serving size =about one cup

Cooking Time = 45 Minutes

This recipe can be multiplied by 2.

This recipe does makes good leftovers but reheat gently.

1 1/2 cups water
1/4 tsp salt
1 Tbsp fresh rosemary leaves
1/2 cups wild rice
1 Tbsp unsalted butter
1 medium shallot (minced)
1/4 medium orange or yellow bell pepper (diced)
1 15 ounce can no salt added black beans (drained and rinsed)
1/8 tsp fresh ground black pepper

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 use 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 178 Calories from Fat 17
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 1g 3%
    Monounsaturated Fat 1g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 177mg 7%
Total Carbohydrates 32g 11%
    Dietary Fiber 7g 28%
    Sugars 1g
Protein 9g
Vitamin A 11% Vitamin C 17%
Calcium 3% Iron 11%
Vitamin K 2 mcg Potassium 367 mg
Magnesium 84 mg