Wild Grains and Rice Pilaf

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This is the time of year when salads just don’t cut it for dinner anymore.  I may have one as a side but I need more substance in my main meal.  Nothing fills me up more than a bowl of rice and this recipe more than hits the spot.  The garlic black bean sauce adds a delicious flavor and the combinations of all the grains is fantastic.  The best part about this meal is that it freezes really well.  This recipe makes quite a big batch which means you’ll be able to pack away a bunch of ‘frozen dinners’!  I love recipes you make once and enjoy for many days to come!

~Sarah

Ingredients:

• 1 cup Wehani rice or your favorite wild rice
• 1/2 cup Kamut
• 1/2 cup whole wheat couscous (you can substitute with quinoa if you can’t find whole wheat couscous)
• 1 tbsp olive oil
• 1 sweet onion, finely chopped
• 2 large carrots, finely chopped
• 4 – 6 cloves garlic, minced
• 1 can Amy’s Organic Low Fat Black Bean Vegetable Soup
• 4 green onions, chopped
• 1/2 cup pine nuts, toasted
• 1/4 cup zucchini, chopped fine
• 1/2 cup green peas (if frozen, thaw first)
• 1 can (8 ounces) sliced water chestnuts, drained
• sea salt and pepper to taste

Preparation:

1. Start by preparing the rice according to the package instructions ahead of time.
• For the Wehani rice combine 1 cup of rice and 2 cups of water in pot with tight-fitting lid. Bring to boil, reduce heat, cover and simmer 45 minutes.  Do not remove lid. Remove from heat and allow to sit covered for 10 minutes.
• To cook your Kamut soak 1 cup Kamut overnight. Then add additional water if needed to equal 3 cups and bring it to a boil, reduce heat to low and simmer for 40-45 minutes or until tender.  If you’re not able to soak it overnight increase the cook time from 40-45 minutes to about 2-3 hours.  The water should be completely absorbed when the Kamut is done cooking.
• To cook the couscous you will need to bring 3/4 cup of water to a boil in a saucepan.  Add in 1/2 cup couscous, remove from heat and cover with a lid.  Let sit for at least 5 minutes and then fluff with a fork.
2. Once your grains are cooked, transfer to a large bowl and set aside.
3. In a large nonstick skillet heat a few drops of olive oil over low heat. Add the pine nuts and sauté for a few minutes until they turn golden brown. Remove from pan and set aside.
   

   Cook vegetables for 10-15 minutes or until heated all the way through

4. In the small large nonstick skillet heat olive oil over medium heat.  Sauté onions and garlic for about 5 minutes or until onions are translucent.  Add the carrots, zucchini, peas and water chestnuts and continue cooking until vegetables are cooked through, about 10-15 minutes.
5. Add your vegetables to the cooked grains and stir well.
6. Add 1 can of Amy’s Organic Low Fat Black Bean Vegetable Soup to the vegetables and grains and stir well.
7. Top with toasted pine nuts, green onions, sea salt and black pepper.  This dish can be served hot or cold.

Nutritional Info:

Makes 10-12 servings.

Serving size 1 cup.

Nutrients per serving:  Calories: 220, Cal. from Fat: 51.5, Total Fat: 6g, Sat. Fat: 0g, Carbs: 37g, Fiber: 5.5g, Sugars: 3.5g, Protein: 6.5g, Sodium: 115mg, Chol: 0mg

Notes:

Leftover pilaf can be stored in an airtight container in the fridge for up to 5 days.  This dish freezes really well too.  Place leftovers in individual freezer safe containers and store in the freezer for up to 6 months.  Reheat in the microwave when ready to serve.