After a vacation full of delicious food, not always healthy, I need to make a change! Too much gluten, oils and vegan cheeses (vegan mozarella doesn’t count!) and other amazing things, I feel really unhealthy.
I decided to do a detox. So guacamole, creamy soups, delicate salads and rice come to rescue me. Easy to prepare, low in fat, full of fibre. I even choose wild rice instead of regular brown one. I add fresh mushrooms, a lot of fresh parsley leaves and few drops of lemon juice. Simple, delicious and refreshing combination.
Wild rice with mushrooms is not only a great detox, but also perfect autumn dish. Now, when there is plenty of fresh mushrooms you can make so many combinations of mushrooms. Porcinis, saffron milk cups, boletes. If you prefer oriental taste, try portobello or shiitake.
But why the wild rice? First, it has twice as much fibre as brown one. A lot of protein and not as much carbs as other kinds of rice. Wild rice is a perfect source of vitamin A, B1, foliates. And with companion of mushrooms gives us huge amount of zinc.
Recipe adapted from “Zdrowa kuchnia prosto z targu”
Ingredients:
5 servings
200g uncooked wild rice
500g fresh mushrooms*
1 leek (white part)
1 cup fresh parsley leaves
2 tbsp olive oil
juice from ½ lemon
salt, pepper
* you can mix any kinds of mushrooms you want, champignons and shiitake on pics
1. Chop white part of leek. Wash mushrooms and cut into quite big pieces. In large pot heat the olive oil and add leek and mushrooms. Fry for about 10 minutes.
2. Add wild rice and chopped parsley leaves. Cover all with water. Water should be 2,5 cm above all the ingredients. Season with salt and pepper. Bring to a boil and cook for about 40 minutes until rice is sotf. Wild rice is cooked when you can see the white inside part of the rice.
3. Drain if any water left. Season with salt, pepper, soy sauce and lemon juice. Serve hot!
Nutrition info:
Whole:
1088 calories
protein: 42 g; fat: 28 g; carbohydrates: 188g, fibre: 25 g;
iron: 11 mg; calcium: 125 mg; zinc: 15 mg
1 serving:
218 calories
protein: 8,4 g; fat: 5,6 g; carbohydrates: 38g, fibre: 5 g;
iron: 2,2 mg; calcium: 25 mg; zinc: 3 mg
