Come November 1st, a nationwide tummy ache is pretty much the norm, stomachs still riotous with the undue stress of containing more Halloween candy than is advisable to eat in even two or three sittings. Something about the festivities just gets under the skin, the holiday itself being a grand excuse to go crazy and overdo the sugar. Common sense be damned, it’s the same pattern every year, from young to young at heart feeling the aftereffects of this particularly sweet evening. Awareness of such consequences still does little to dissuade me from indulging perhaps more than is advisable, but it does make me keenly aware of everything else fueling me that day. Without a solid foundation of whole grains and protein beforehand, the inevitable sugar crash would be a very ugly scene indeed.
That doesn’t mean those healthier options must be austere and dull, though! Black and orange to match the “traditional” colors of Halloween, this dish is a touch spicy too, enhanced with a slightly devilish addition of paprika and red pepper flakes. Toothsome wild rice makes it a stellar sort of pilaf, but it can also be an easy, no-muss main dish as well, thanks to the protein-packed black beans.
Even if you do plan on loading up on the sweet stuff, as I do, start the day out right with something a bit healthier first. There’s no need for the candy hangover the following morning!
- 2 Cups Uncooked Wild Rice
- 3 Tablespoons Coconut Oil
- 1 Small Yellow Onion, Chopped
- 3 Large Cloves Garlic, Minced
- 1 Teaspoon Black Mustard Seeds
- 1/2 – 1 Small Chili Pepper, Finely Minced, or 1/4 – 3/4 Teaspoon Dried Red Pepper Flakes
- 1/2 Teaspoon Hot Paprika
- 4 Ounces (About 4 Large) Cremini or Button Mushrooms, Roughly Chopped
- 1/2 Cup Vegetable Stock
- 2 Tablespoons Mirin
- 1 Teaspoon Apple Cider Vinegar
- 1 1/2 Pounds Peeled and Diced Sweet Potatoes (About 3 Cups)
- 1 14-Ounce Can (1 1/2 Cups Cooked) Black Beans, Rinsed and Drained
- 1/2 Teaspoon Salt, or to Taste
- The most time-consuming part of this recipe is simply cooking the
rice, so it’s best to get that out of the way early. Heat about 2 quarts
of water in a medium-sized stock pot, and bring to a boil. Add the wild
rice, reduce the heat slightly, and simmer at a brisk bubble for 45 –
60 minutes, until the grains are beginning to split and are tender
enough to eat. Now, just like pasta, drain out the excess water, and set
side the cooked rice. The rice can be made a day or two in advance, as
long as it’s stored in an air-tight container in the fridge.
- In the same stock pot (or one larger) melt the coconut oil and coat
the bottom of the pot with it before tossing in the chopped onion. Saute
over medium heat until softened and translucent; about 5 minutes. Add
the minced garlic, and cook for another 5 minutes or so, until
everything is starting to take on an amber hue around the edges. Stir in
the mustard seeds, pepper or pepper flakes, paprika, and chopped
mushrooms, stirring frequently and cooking for an additional 3 – 5
minutes, until the mushroom has reduced in size and the spices are
- To prevent burning, quickly add in the stock, mirin, and vinegar,
stir well, and follow with the chunks of sweet potato. The liquid won’t
completely cover everything, so don’t panic. Turn down the heat to a
steady simmer, cover loosely with the lid, and keep stirring the mixture
every few minutes, until the sweet potatoes are fork-tender. This could
take anywhere from 20 – 30 minutes, so be patient. The excess liquid
should be mostly if not completely evaporated by now.
- Mix in the cooked wild rice, cook over low heat for a few minutes to re-warm, and season with salt to taste. Serve immediately.
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Amount Per Serving: Calories: 137 Total Fat: 4g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 1g Cholesterol: 0mg Sodium: 245mg Carbohydrates: 23g Net Carbohydrates: 0g Fiber: 3g Sugar: 7g Sugar Alcohols: 0g Protein: 4g