Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
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.
"A well-made salad must have a certain uniformity; it should make perfect sense for those ingredients to share a bowl." -Yotam Ottoleghi
The refrigerator light goes on...
Wild rice often goes overlooked, but I think that it should be in everyone's pantry. It has more fiber than brown rice and a great nutty flavor and dense texture. The key to great wild rice is to cook it at a low simmer for longer than you might think. While brown rice takes 30 to 40 minutes, wild rice takes a full 45 minutes. This recipe calls for three cups water and that is a good rule of thumb: 3 cups water for each 1/2 cup of wild rice.
Like brown rice, wild rice is a great vehicle for added flavors and ingredients. It's great on its own, but adding veggies like mushrooms, carrots, onions, shallots, or celery along with nuts or seeds and different seasonings really rounds out the nutty flavor and makes it both a starch and a vegetable at once.
This recipe is a prototype for your own tastes - some olive oil, nuts or seeds, veggies, herbs, and the rice. For example, you could replace the pumpkin seeds with pecans, use carrots and onions with thyme and oregano. This is another great example of Mediterranean diet principles using American ingredients.
Wild Rice and Mushrooms
Servings: 2 | Serving size: about 1 1/2 cups
Cooking Time: 45 Minutes
This recipe can easily be multiplied and makes good leftovers.
Ingredients
- 3 cups water
- 1/2 cup wild rice
- 1/4 tsp. salt
- 1 tsp. olive oil
- 2 Tbsp. pumpkin seeds
- 1/2 small onion (minced)
- 1/2 tsp. dried rosemary
- 1/2 tsp. dried marjoram
- 8 oz crimini mushrooms (minced)
Place the water in a small saucepan over high heat.
When the water boils, add the wild rice and salt.
Stir, then reduce the heat until the water is simmering.
Partially cover the pan and simmer the rice for 45 minutes.
After the rice has been cooking for 30 minutes, place the olive oil in a large skillet over medium high heat.
Add the pumpkin seeds and cook for about two minutes. Adjust the heat so the pumpkin seeds brown but do not burn.
Add the onion and cook for 3 minutes. Stir frequently.
Add the rosemary and marjoram and cook for about one minute. Stir frequently.
Add the mushrooms and cook for 10 minutes. Adjust the heat so that the mushrooms brown but do not burn.
After 45 minutes the rice should be tender to the bite.
If there is excess water, drain the rice, then add the rice to the pan with the mushrooms.
Fold the rice into the mushroom mixture until blended.
Serve.
Nutrition Facts
Serving size: 1 1/2 cups
Servings: 2
Amount Per Serving
| Calories 240 | Calories from Fat 63 |
| % Daily Value |
| Total Fat 7g | 9% |
| Saturated Fat 1g | 6% |
| Monounsaturated Fat 3g | |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 310mg | 13% |
| Total Carbohydrates 38g | 14% |
| Dietary Fiber 4g | 15% |
| Sugars 4g | |
| Protein 11g |
| Vitamin A 0% | Vitamin C 0% |
| Calcium 3% | Iron 12% |
| Vitamin K 4mcg | Potassium 800mg |