Beans and Grains

WILD RICE MEDLEY

WILD RICE MEDLEY

Prep time: 10 minutes / Cook time: 6 to 8 hours on low
A wild rice pilaf makes a wonderful bowl of nourishing comfort
food during the cold winter months. Wild rice is actually a grain
seed native to the Great Lakes region and parts of Canada and is
higher in protein and nutrients than most other grains. Its chewy
texture contrasts nicely with the meaty mushrooms in this recipe.
Serves 8
3 cups wild rice, rinsed and drained
1 tablespoon extra-virgin olive oil
6 cups Savory Vegetable Broth (here) or low-sodium vegetable broth
¾ cup finely chopped shallots
2 cups sliced mushrooms
2 garlic cloves, minced
1 teaspoon dried thyme
Freshly ground black pepper
½ cup chopped pecans
1 tablespoon fresh rosemary
1. Add the wild rice and oil to a 6-quart slow cooker and stir until
the grains are well coated. Add the broth, shallots, mushrooms,
garlic, thyme, and pepper and stir well. Cover and cook on low for
6 to 8 hours, until the rice is tender.
2. Stir in the pecans and fresh rosemary just before serving.
Per Serving (1⅓ cups): Calories: 271; Total Fat: 4g; Saturated Fat: 1g; Trans
Fat: 0g; Polyunsaturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 0mg;
Sodium: 108mg; Carbohydrates: 50g; Fiber: 5g; Sugars: 3g; Protein: 11g

NUTRITIONAL HIGHLIGHT: Wild rice is a good source of fiber,
folate, and magnesium and rich in beneficial plant phytonutrients and
disease-protective antioxidants.