Tasty Wild Rice or Brown rice : Winter Food Recipe
Italian style Wild Rice / Brown Rice recipe
Hey everyone, before you jump straight to the recipe there are few facts and knowledge you should gain about the food you are preparing & its major ingredients so that you use your food as a medicine whenever you need to because food is the medicine! That doesnt necessarily mean you load your body with food because 'moderation is the key' & fasting is friend not foe! Fasting works great to flush out any toxins which you may have consumed (knowingly or unknowingly)! Ergo..Brown Rice or Wild rice have many benefits, the top ones that makes this gluten-free grain so special -- - Heart friendly as it has more magnesium & phosphorus compared to others- Rich in anti-oxidants, which helps inhibits oxidation and thus prevent cell damage - Also, abundant in dietary fibersThough all rice is gluten-free, brown rice is a whole grain with its fibrous bran & nutritious germ intact with its carb rich endosperm. One must try to understand that its high fiber comes from bran & germ which may cause digestive issues like bloating, constipation & diarrhea. So its important that its cooked well downright. Despite all the benefits, moderation is the key as it also contains anti nutrients such as phytic acid which inhibits body’s ability to absorb certain nutrients such as iron & zinc. Though soaking prior to cooking and using lentils helps. Lets look at my wild recipe preparation which does get its inspiration from famous risotto, however with some twists.
Ingredients
- Ingredients -
- 3 cups well-cooked brown rice or wild rice; I used loose wild rice from Sprouts
- 2 tbsp Olive Oil extra virgin
- 2 tbsp grass-fed-milk butter you can use vegan butter of your choice
- 1 cup chopped vegetables; I used a mix of white onions red pepper & green pepper
- 1 cup sliced mushrooms; I used Cremini
- 2 tsp pepper (or less if you like less spicy
- ½ tsp oregano
- ½ tsp basil or 4-5 fresh basil leaves
- 1 Jalapeno sliced optional
- ½ cup cherry tomatoes cut into halves
- 2 tbsp cheese - Its pairs well with parmesan I used mild cheddar as cheddar is loved in my home and it did taste well
- Salt to taste- ½ -1 tsp depending upon on the cheese and butter
- Ingredients for sauce -
- 2 tbsp Olive Oil
- 1 tbsp Butter
- 4-5 chopped garlic cloves
- 2-3 chopped tomatoes - I used san marzano you can use roma too
- ½ -1 tsp black pepper powder
- ½ tsp oregano
- 2-3 tbsp flour
- ¼ cup milk
- ½ tsp salt
Instructions
- Take a large heavy bottom wide pan and warm the oil first and add butter later to avoid butter from burning.
- Add onions and mushrooms and cook till mushrooms start to lose all the water which is about 10-12 minutes. Keep the flame to medium to avoid overcooking your food.
- Add the veggies - red & green peppers & cherry tomatoes along with the seasoning, spice & salt and cook for 1 minute and no more. Turn off the flame.
- Preparing the sauce - In a sauce pan, warm the oil and butter and quickly add chopped garlic. As the garlic loses its raw smell, bring in the tomatoes.
- Add the seasoning.
- Cook the tomatoes till their flesh loses the skin. You can cover the pan for the first 2-3 minutes and then cook it in the open.
- Add the flour and milk slowly and keep stirring to avoid forming lumps.
- As the milk warms up and the sauce begins to thicken, close the flame.
- Mix the sauce & veggies together.
- Combine it with the cooked rice and top with your favorite ilation risotto cheese. I used cheddar here.
- Serve hot to enjoy all the flavors.
Notes
Fun fact: White rice that has been boiled, cooled & reheated has much low GI (53) which is otherwise 89. High GI means it increases blood sugar level much faster.
Please comment below if you want to know how to cook wild rice.
Do share your thoughts if you try this recipe or any other recipe that you have tried to create with brown rice. I will love to recreate that and share the response.
Good Day,
Shivani
Share this post/page:
You May Also Like
Recipe : Quick healthy (glutenfree) steel cut oats
If not chips, then what? – A Healthy family snack!
