Since beans are one of the foods listed on the Home Page as good for the heart, I thought I would provide one or two this month and perhaps look through my archives for other bean dishes that you may not have seen. Today is one using wild rice and edamame (green soybeans), but feel free to use beans or grains of your choice.
Utensils: Cutting board & knife, one saucepan, fry pan, serving bowl
Prep. Time: 15-20 minutes
Cook.Time: Depends on the grain you use. Quinoa takes 15 minutes, while wild rice takes 45 minutes, so if you make this dish with wild rice, allow 45 minutes.
Category: Vegan, Gluten Free
one cup wild rice*, rinsed (or grain of your choice)
one cup shelled edamame beans, frozen or fresh (or cooked beans of your choice)
one leek sliced thinly
1-2 garlic cloves,minced
1/2 red belle pepper, diced
1 Tbl. olive oil
Trader Joe’s 21 Seasoning Salute or herbs of your choice
water or soup stock
*Wild rice, contrary to the name, is not actually a member of the rice family, although it is a grain producing grass. Native to North America, wild rice can still be found growing wild in the ponds and lakes of Wisconsin, as well as in neighboring states. Like rice, wild rice grows in water, although it tends to require much deeper water resources. The two grains also have taste similarities, both tasting much more nutty with the outer husk left on. The similarities between the two grains end here, however. (Source: www.wisegeek.com)
1. Prepare wild rice according to package directions in a 2 qt. saucepan, which takes about 45 minutes. I used soup stock. While the rice is cooking, you can prepare the rest of the dish and a salad, so your meal can be ready in 45 minutes.
2. Prepare the veggies and simmer with herbs in a small amount of water or soup stock. (I use a large fry pan so I can spread the veggies out.) This should take no more than 10 minutes. If you use cooked beans that are canned or that you soaked and cooked, you will need even less time, since my edamame were frozen and they need to cook longer than canned or precooked beans.
3. When all the veggies and beans are tender, but not mushy, shut off the heat. Water should be nearly gone. Cover until wild rice is cooked. (Make your salad during this time.)
4. Add the cooked wild rice to the cooked veggies. Add olive oil** and adjust the seasonings, if needed. Serve hot or cold. (If you serve it as a cold grain salad the next day, you may need to add a little more oil.)
Yield: About 3 cups
Variations: Add other vegetables, such as mushrooms, spinach cut or torn into small pieces, carrots sliced thinly, or diced winter squash that has already been cooked.
** Please note that I rarely cook in oil; rather I add oil after the dish is cooked for flavor. When oil is heated to high temperatures, they may not be as healthful as when they are not heated. And when I do cook in oil, I generally use macadamia nut oil or olive oil.