White Beans, Wild Rice and Mushrooms
Recipe courtesy of Harvard University Dining Services
- 1½ pounds of canned low sodium Great Northern beans, drained and rinsed
- 1 cup wild rice
- 2 cups of low sodium vegetable stock (see recipe)
- 1¼ pounds sliced white mushrooms
- ½ teaspoon black pepper
- 1 tablespoon olive oil
- ¼ cup rice vinegar, unseasoned
- 1 large scallion, chopped
- A pinch of potassium based salt substitute, to taste (optional; read more about salt substitutes)
Sauté mushrooms in ½ tablespoon oil using a hot pan. Remove from heat and set aside.
Heat vegetable stock in medium sauce pan. Cook rice in vegetable stock, covered, until tender (approximately 35 minutes).
Remove cooked rice, transfer to a large bowl, and allow to cool.
Combine mushrooms, beans, wild rice, and chopped scallions.
Add rice vinegar and remaining oil.
Season with salt substitute, to taste.
Nutritional information per serving (1/4 of recipe):
Calories: 420 ⁄ Protein: 18 g ⁄ Carbohydrate: 68 g ⁄ Fiber: 15 g ⁄ Sodium: 160 mg
Saturated fat: 1 g ⁄ Polyunsaturated fat: 1.5 g ⁄ Monounsaturated fat: 4.5 g
Trans fat: 0 g ⁄ Cholesterol: 0 mg
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