4.7 from 21 votes
Wild Rice Bowl with Watercress and Hazelnuts
Easy and healthy wild rice bowls with crunchy hazelnuts and fresh watercress!
Total Time
1 hr 20 mins
Servings: 4 servings
Calories: 309 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 6 ounces about 1 cup, raw wild rice
- 3 cups 24 ounces Swanson Vegetable broth
- 1 bay leaf
- 1/3 cup whole raw hazelnuts
- 4 ounces brown mushrooms sliced
- 2 Tbsp butter or olive oil
- 1/2 large yellow onion thinly sliced
- 3 cloves garlic minced
- salt and pepper to taste
- 2 cups Fresh watercress rinsed and dried
dressing
- 1/4 cup sherry vinegar
- 1 Tbsp maple syrup
- 1 Tbsp grainy mustard
garnish
- micro greens optional
Instructions
- Set oven to 350F
- Put the rice, broth, and bay leaf in a sauce pan and bring to a boil. Lower the heat and cook, partially covered, for about 45 minutes, or until the rice is just barely tender. If your rice is still too firm, cook it a little longer, adding extra water or broth if the liquid is too low. Drain.
- Meanwhile put the hazelnuts on a dry baking sheet and roast them for 15 minutes, shaking the pan to redistribute the nuts once during that time. Remove and let cool on the pan. When the nuts are cool, wrap them in a clean dish cloth and rub the nuts together to remove most of their skins. Discard the skins and give the nuts a rough chop.
- Dry saute the mushrooms in a skillet, stirring until they are browned and fragrant. Remove to a plate.
- Melt the butter in the same pan and saute the onions and garlic for about 7 minutes until just turning golden. Add the rice to the pan, stir well, and season with salt and pepper to taste. Keep warm.
- Whisk the dressing ingredients together and taste to adjust.
- Arrange the watercress in a shallow salad bowl and top with the rice mixture. Drizzle with the dressing.
- Scatter the nuts over top, and garnish with the micro greens.
Cup of Yum
Nutrition Information
Calories
309kcal
(15%)
Carbohydrates
43g
(14%)
Protein
9g
(18%)
Fat
12g
(18%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Trans Fat
0.2g
Cholesterol
15mg
(5%)
Sodium
805mg
(34%)
Potassium
486mg
(14%)
Fiber
4g
(16%)
Sugar
7g
(14%)
Vitamin A
1108IU
(22%)
Vitamin C
10mg
(11%)
Calcium
64mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 309
% Daily Value*
| Calories | 309kcal | 15% |
| Carbohydrates | 43g | 14% |
| Protein | 9g | 18% |
| Fat | 12g | 18% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 15mg | 5% |
| Sodium | 805mg | 34% |
| Potassium | 486mg | 10% |
| Fiber | 4g | 16% |
| Sugar | 7g | 14% |
| Vitamin A | 1108IU | 22% |
| Vitamin C | 10mg | 11% |
| Calcium | 64mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.