12 Steps to Whole Foods

Making Plant-Based Main Dishes
* Wild Rice and Mushroom Bake
2¼ C water
¾ C wild rice, rinsed well
¾ C brown rice, rinsed well
1 C water
¼ C raw almonds
¼ can kidney beans, rinsed and drained (or 1 C dried, cooked)
1 (10-oz). bag fresh spinach, chopped (or you can use frozen chopped, well drained)
1 lb. mushrooms, cleaned and coarsely chopped
1 yellow onion, coarsely chopped
1½ cloves garlic, minced
1½ Tbsp. whole-wheat flour
2 tsp. sea salt
Bring 2¼ C water to a boil, then add the brown and wild rice. Cover, reduce the heat, and simmer for 45 min. In
a high-powered blender, blend 1 C water, almonds, and whole-wheat flour on high speed until very smooth.
Pour the mixture into a pan and add the mushrooms, garlic, onion, and flour. Stir often on medium heat until
the mushrooms and onions are tender.
Pour the hot mixture into a high-powered blender and purée until smooth. Return the mixture to the pan and
add the spinach, stirring on medium heat until it is just wilted. (If your family doesn’t like greens, you can
optionally purée the sauce again with the spinach and then return the mixture to the pan.)
Preheat the oven to 350°. Gently stir the kidney beans and cooked rice into mixture in the pan, then pour
everything into a 9"x13" baking dish. Cover and bake for 20 min. until heated through. Serves 8.
© Copyright Robyn Openshaw 12 Steps to Whole Foods 191