Electric Diet · https://electricdiet.com/mushroom-kale-wild-rice-bowl
Mushroom and Kale Wild Rice Bowl
Chewy wild rice tossed with browned mushrooms, onion, garlic, thyme and wilted kale, finished with tamari and lemon and topped with toasted pecans and dried cranberries. Vegan and gluten-free.
Developed by the ElectricDiet team
- Prep
- 15 min
- Cook
- 50 min
- Total
- 1 hr 5 min
- Makes
- 4 bowls
Ingredients
4 servings
- 1 cup wild rice, 100% wild rice, not a blend
- 4 cups water
- 3 tbsp extra virgin olive oil, divided
- 1 medium onion, diced
- 1 lb white or cremini mushrooms, sliced
- 3 garlic cloves, minced
- 1 tsp fresh thyme leaves, or 1/2 teaspoon dried
- 1 bunch kale, stems removed, leaves chopped (about 200 g)
- 1 tbsp tamari, or soy sauce if you don't need it gluten-free
- 2 tbsp fresh lemon juice
- ½ tsp salt, plus more to taste
- ½ cup pecans, toasted and roughly chopped
- ⅓ cup dried cranberries
Method
- Rinse the wild rice in a strainer. Bring the 4 cups of water to a boil in a medium saucepan, add the rice, return to a boil, then cover, lower the heat and simmer for 40 to 55 minutes, until most kernels have split open but are still chewy. Start checking at 35 minutes. Drain off any extra water.
- While the rice cooks, toast the pecans in a large dry skillet over medium heat for 4 to 5 minutes, stirring often, until fragrant. Move them to a plate and let them cool, then chop.
- Wash the kale under running water, dry it and chop it. Quickly rinse the mushrooms, pat them dry and slice them.
- Heat 2 tablespoons of the olive oil in the same large skillet over medium-high heat. Add the mushrooms in an even layer and cook without stirring for 4 to 5 minutes, until browned underneath. Stir and cook 3 to 4 minutes more.
- Add the remaining 1 tablespoon olive oil and the onion. Cook for 5 minutes, stirring now and then, until the onion is soft. Add the garlic and thyme and cook for 1 minute.
- Add the kale a handful at a time with the salt, stirring until it wilts, 3 to 4 minutes. Take the pan off the heat and stir in the tamari and lemon juice.
- Add the drained wild rice to the skillet and toss. Taste and add more salt or lemon if needed. Spoon into bowls and top with the pecans and dried cranberries.
Food safety and storage
- Refrigerate leftovers in a covered container within 2 hours.
- We'd eat them within 3 to 4 days, the window USDA gives for refrigerated leftovers.
- Wild rice is naturally gluten-free, but tamari and soy sauce vary. If you avoid gluten, choose a tamari labeled gluten-free.
- Pecans are a tree nut. Leave them out or use toasted pumpkin seeds for a nut-free bowl.
Nutrition per serving (estimate)
420 kcal · protein 13 g · carbs 50 g · fiber 8 g · fat 22 g · sugars 13 g · sodium 580 mg
Estimate from USDA FoodData Central (SR Legacy) values for each ingredient. Values change with brands and portion sizes.