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