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This flavor pack combo is loaded with nutrients and can be served warm or chilled as a lunch, side dish, or light dinner. Wild rice and quinoa make a lovely texture combination, especially when mixed with sautéed vegetables.

Prep Time: 30 minutes      Simmer Time: 20 minutes     Serves: 4


¾ cup wild rice, rinsed and drained

¾ cup quinoa, rinsed and drained

4.5 cups low-sodium vegetable broth

2 tablespoons avocado oil

1 medium onion sweet onion, cut into 1-inch slivers

3 cups of baby Portobello mushrooms, sliced

½ teaspoon sea salt

¼ teaspoon ground black pepper

1 teaspoon Italian herb seasoning

2 cups kale, chopped

15 ounces garbanzo beans, cooked, rinsed, drained

½ cup sliced almonds (or chopped pecans)

¼ cup Italian parsley, chopped

2 tablespoons extra virgin olive oil


Combine wild rice with 3 cups of vegetable broth in a medium saucepan, bring to a boil, then cover and simmer for 45-55 minutes, until rice is chewy and some of the gains have burst open. Drain rice in a strainer and set aside.

Combine quinoa with remaining broth in a medium saucepan, bring to a gentle boil, remove from heat.

Next, heat a sauté pan to medium-high heat, add oil, then onion, mushrooms, salt, black pepper, and Italian seasoning, stirring occasionally. Cook about 3-4 minutes, until onion is translucent. Add kale and garbanzo beans, reduce heat to medium, and cook another 2-3 minutes, stir occasionally until kale has softened. Remove from heat.

In a sauté pan, heat almonds over medium-low heat for 1-2 minutes, until lightly toasted and fragrant, but not browned.

Combine rice, quinoa, and vegetable mixture together in a large bowl or serving plater.

You can serve hot or cold. Garnish with almonds and parsley, and drizzle olive oil on top.


Steven Masley, MD