3 years ago

Wild Rice & Bean Bowls

hearty bowls are packed with flavor and make a wonderful vegetarian meal.

4 servings

Preparation time: 1 hour and 30 minutes, including wild rice
cook time


For the beans:

  • 1 (15-ounce)
    can organic cannellini beans
  • ½ cup water
  • 1 teaspoon fresh
    rosemary, finely chopped
  • 1 teaspoon garlic, minced

For the wild rice mixture:

  • 1 tablespoon fresh
    parsley, finely chopped
  • ½ cup leeks,
    white parts only, thinly sliced
  • 1 cup kale,
    including stems, roughly chopped
  • 1 cup fresh
    , sliced
  • 1 tablespoon California
    Olive Ranch Olive Oil
  • ¼ teaspoon sea
  • 1 cup Lunds
    & Byerlys Wild Rice
    , cooked according to package directions


  • 3 tablespoons Lunds
    & Byerlys Sunflower Seeds, roasted and salted

Optional additional toppings:

  • Sliced cherry tomatoes
  • Capers
  • Zing! Lunds & Byerlys Salt-Free
    All-Purpose Seasoning
  • Your favorite hot sauce


  1. Put
    beans with their liquid and ½ cup of water in a small pot with the rosemary and
    garlic. Bring to a gentle simmer and cook for 10 minutes or until most of the
    liquid has evaporated and you have a creamy white bean mixture.
  2. Sauté
    parsley, leeks, kale and shiitakes on medium heat in olive oil with ¼ teaspoon
    of salt for 5 minutes.
  3. Stir
    in wild rice and cook for another 2 minutes.
  4. Serve
    beans alongside wild rice. Top with sunflower seeds and any of the optional
    toppings listed above.


220 Total Fat: 7g Saturated Fat: 1g Trans Fat: 0g Cholesterol: 0mg Sodium:
430mg Carbohydrate: 30g Fiber: 7g Sugars: 3g Protein: 10g

content of this recipe is calculated by a registered dietitian nutritionist.
Due to variations in ingredients and measurements, values are approximations.
Nutrients provided for this recipe represent values based on the best available
information. This information is not intended to treat or diagnose. Please
consult your physician for diet recommendations specific to your personal