WILD AND BROWN RICE PILAF WITH MUSHROOMS AND ALMONDS
0:20 Prep • 1:15 Cook • 8 Servings • Nourishing • Main meal • Gluten-free• Vegetarian
INGREDIENTS
2 tablespoons olive oil
1 tablespoon butter
1 small onion, very finely chopped
1 small carrot, scraped, finely chopped
1 small stick of celery, finely chopped
2 garlic cloves, crushed
3 cups (270g) sliced mushrooms
Salt flakes and freshly ground pepper
1 cup (200g) brown rice
1 cup (190g) wild rice
4 cups (1 litre) vegetable stock
2 teaspoon lemon zest from the zest of
1 lemon
1 tablespoon lemon juice
2 tablespoons freshly chopped parsley
½ cup (80g) coarsely chopped raw almonds
METHOD
Put
the oil and butter in a large sturdy pot with a close-fitting lid. Add
the onion, carrot, celery and garlic and gently cook for 5 minutes or
until the vegetables soften. Add the mushrooms, increase the heat to
medium and cook and stir 5 minutes.
Rinse the wild and brown rice, drain well and add to the pot. Stir until
the grains are well coated with vegetable and oil mixture. Pour in the
stock, bring to a boil and then reduce the heat to as low as you can.
Put the lid on the pot (if it is not tightly fitting, cover the pot with
foil and then ram the lid on) and cook for 50 minutes. It is important
that you do not lift the lid during this time.
Remove the pot from the heat and lift the lid. Taste the rice – it
should be al dente. If not, replace the lid and cook for another 10
minutes. The rice should not appear wet and must have a slight crunch.
Add salt and pepper to taste with the lemon zest and juice. Replace the
lid, remove from the heat and let the rice rest for 10 minutes. Add the
parsley and almonds and fluff with a fork.
NUTRITION
Per
serve 1505kJ/ 360 calories; 6g protein; 27g fat (includes 3.5g
saturated fat; saturated : unsaturated fat ratio 0.15); 21g available
carbs (includes 5.5g sugars and 15.5g starches); 5.5g fibre; 255mg
sodium; 505mg potassium; sodium : potassium ratio 0.5.
RECIPE
The Good Carbs Cookbook, Murdoch Books.
AUTUMNAL WILD RICE SALAD WITH HIJIKI
0:20 Prep • 1: 15 Cook • 6 Servings • Nourishing • Main meal • Gluten-free• Vegan
INGREDIENTS
2 cups (300g) wild rice
15g (½oz) dried hijiki or arame
2 medium-sized orange-fleshed sweet potatoes, washed, and cubed
1 large red onion, thinly sliced
½ orange, peeled and thinly sliced
1 teaspoon smoked paprika (pimenton)
4 sprigs fresh thyme
Coarse sea salt and freshly ground black pepper, to taste
Olive oil for roasting and sautéing
200g (7oz) oyster mushrooms, wiped clean and torn in small strips
½ cup dried cranberries
150g (5oz) baby spinach
1 cup walnuts, coarsely chopped
Handful of fresh Italian parsley, finely chopped
Miso Dressing
¼ cup white miso paste
2 tablespoons extra virgin olive oil
2 tablespoons orange juice
1 tablespoon + 1 teaspoon soy sauce or tamari
1 tablespoon sesame oil
2 teaspoons mirin
METHOD
Cook
the wild rice according to directions on the package (allow at least 45
minutes), drain, place the lid on the pan, and let stand for 10
minutes. Meanwhile, soak the hijiki (or arame) for 30 minutes in
lukewarm water. Once it has rehydrated, drain and dab it dry.
Preheat the oven to 200°C (400°F). Line a baking sheet with parchment
paper.
Combine the sweet potatoes, onion, orange slices, smoked paprika, and
thyme and season with salt and pepper. Toss with a generous splash of
olive oil. Arrange the mixture on the baking sheet and bake for 25–30
minutes, until golden brown and crispy. Flip everything halfway through
to allow even browning on both sides. After 20 minutes, use a spatula
toss in the cranberries. Return the pan to the oven for the remaining
5–10 minutes, until the potatoes are golden brown and crispy. Remove
from the oven and cool.
Heat a splash of olive oil in a skillet. Sauté the oyster mushrooms
until golden brown and crispy. Season with salt and pepper.
To make the dressing, whisk all the ingredients into a nice smooth
sauce. Combine the dressing with the hijiki.
Toast the walnuts in a skillet (small frypan) until golden brown. Divide
the spinach over four plates and add a scoop of wild rice to each.
Serve with the roasted vegetables. Top the salad with the hijiki and
miso dressing. Garnish with the walnuts and fresh parsley.
NUTRITION
Per
serve (based on 6 servings) 2170kJ/ 520 calories; 19g protein; 30g fat
(includes 3g saturated fat; saturated : unsaturated fat ratio 0.18); 38g
available carbs (includes 24g sugars and 14g starches); 13g fibre;
943mg sodium; 1042mg potassium; sodium : potassium ratio 0.9.
RECIPE
Ocean Greens, The Experiment Publishing.
