Turmeric Wild Rice & Black Beans
PREP TIME: 15 min COOK TIME: 1 hour 10 min 6 servings
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4 cups water
1 cup wild rice
2 teaspoons olive oil
½ onion, chopped
1 (10-ounce) package button mushrooms, chopped
2 garlic cloves, minced
1 (8-ounce) can reduced-sodium black beans, drained and rinsed
½ teaspoon ground turmeric
¼ teaspoon ground cumin
¼ teaspoon salt
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1. In a medium pot, bring the water to a boil. Stir in the wild
rice and reduce the heat to medium-low. Cover the pot and let
the rice cook until it gets fluffy, about 1 hour. Drain any excess water from the rice.
2. Just before the rice is done, heat the olive oil in a large skillet over medium-low heat. When it is hot, add the onion, mushrooms, and garlic, and cook until the onions are translucent and the mushrooms are tender, about 3 minutes. Add the rice and beans, and stir to combine. Stir in the turmeric, cumin, and salt, and cook until the flavors are combined, about 3 minutes.
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REFRIGERATE: Store the cooled rice and beans in a resealable container for up to 5 days. To reheat in the microwave, add 1 to 2 tablespoons of water to the dish before heating.
FREEZE: Store the cooled rice and beans in a freezer-safe container for up to 2 months. To reheat from frozen, add about ¾ cup of water to the pot along with the rice and beans.
LAURA'S TIP: If you purchased regular beans (rather than reduced sodium), rinse the beans well. rinsing canned beans can reduce the amount of sodium up to 40%.
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Per Serving (1 cup): Calories: 190; Fat: 2g: Saturated Fat: Og: Protein: 10g; Total Carbs; 35g; Fiber: 7g; Sodium: 206mg
Source: The Healthy Meal Prep Cookbook - Toby Amidor, MS, RD, CDN
The kitchen smells so good when we make this one.
