Wild Grains and Rice PilafSep 16 2010 by
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!
- 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
- 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.
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
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.