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Wild Rice and Beans Recipe

Looking for an easy Wild Rice and Beans recipe? Learn how to make Wild Rice and Beans using healthy ingredients.


Submitted by rachel_dietitian

Makes 6 servings



From AppForHealth.com: Looking for a meatless way to get more protein in your diet? Here?s a delicious, super simple, twist on a classic to keep you full. If you want to really save time, prepare rice in advance and just re-heat.

Recipe Ingredients for Wild Rice and Beans

8 oz. wild rice

2 1/3 cups liquid (water or low-sodium broth)

2 tbs. butter or trans fat free spread

2 leeks sliced

4 oz. shiitake mushrooms fresh sliced

1/4 cup pecans, walnuts or hazelnuts, chopped and toasted

1 1/2 cups white kidney beans

Recipe Directions for Wild Rice and Beans

  1. Prepare rice.

  2. In separate pan, saute leeks in butter (or trans fat free spread) for 5 minutes.

  3. Add mushrooms and saute 2 more minutes.

  4. Stir in nuts, cranberries and beans gently fold in cooked rice.

Categories

Main Dish

Nutrition Facts
Serving Size 233.6g
Amount Per Serving
Calories
272
Calories from Fat
57
% Daily Value*
Total Fat
6.3g
10%
Saturated Fat
2.7g
13%
Trans Fat
0.0g
Cholesterol
10mg
3%
Sodium
73mg
3%
Potassium
761mg
22%
Total Carbohydrates
41.9g
14%
Dietary Fiber
13.3g
53%
Sugars
2.6g
Protein
14.4g
Vitamin A 2% Vitamin C 11%
Calcium 9% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in iron
  • High in manganese
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