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
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
The aim of the Harvard T.H. Chan of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.