Tasty and colorful whole grain dishes with lightly-toasted seed or nut toppings are staples in a healthy whole foods plant-based diet. Variety being the spice of life, you may want to add this recipe to your repertoire.
Makes 5 or 10 servings or 5 cups
1¾ cups long grain brown rice
1/4 cup wild rice
3 cups water
3-inch piece kombu seaweed
2 teaspoons powdered bouillon or 1 cube, or 1/4 teaspoon unrefined sea salt
Carrot cutouts and fresh parsley sprigs for garnish
3 tablespoons Toasted Sunflower Topping (recipe follows)
1. Rinse and drain rices. Soak in measured amount of water in a bowl any amount of time up to when bubbles form, about 24 hours.
2. Drain soaking water into a measuring cup, note amount, discard, and replace with same amount of fresh water. Transfer water to a 3-quart saucepan with kombu and bouillon or salt. Bring to boil and whisk to dissolve bouillon. Add rices and when boiling resumes, turn heat low to cook covered until liquid is absorbed and rice is tender, about 45 minutes.
3. To make carrot cutouts, slice half a carrot on the diagonal and boil until tender, 5 minutes. Cut shapes out with an hors d’oeuvre cutter, for example, the heart or star shape. Garnish servings of rice with toasted seeds, a carrot cutout and a sprig of parsley.
For 10 servings, with sunseed topping per serving:
Calories: 174 Protein: 4gm Saturated Fat: 0.3gm Fiber: 2gm Carbohydrates: 33gm Fat: 3gm Cholesterol: 0 Sodium: 224mg
Calories from Protein: 10% Calories from Fats: 14% Calories from Carbohydrates: 76%
Toasted Sunflower Sprinkles
Makes 1 cup
1 cup sunflower seeds
1 tablespoon natural soy sauce or tamari
1. Spread sunseeds on a baking sheet and toast at 300° until barely golden, about 15 minutes. Sprinkle with soy sauce or tamari, stir, and return to oven to dry, about 5 minutes more. Store refrigerated.
Per 1 teaspoon serving:
Calories: 18 Protein: 0.5gm Saturated Fat: 0.2gm Fiber: 0.3gm Carbohydrates: 0.6gm Fat: 2gm Cholesterol: 0 Sodium: 15mg
Calories from Protein: 11% Calories from Fats: 76% Calories from Carbohydrates: 13%