Wild Rice & Vegetable Stew

If you want to add more gluten free and lacto ovo vegetarian recipes to your recipe box, Wild Rice & Vegetable Stew might be a recipe you should try. This recipe makes 8 servings with 187 calories, 8g of protein, and 5g of fat each. For $1.75 per serving, this recipe covers 26% of your daily requirements of vitamins and minerals. It works best as a side dish, and is done in approximately 10 minutes. 10 people were impressed by this recipe. Head to the store and pick up potatoes, cumin, leeks, and a few other things to make it today. Autumn will be even more special with this recipe. It is brought to you by Savour These Senses. Taking all factors into account, this recipe earns a spoonacular score of 96%, which is tremendous. Similar recipes are Wild Rice and Brown Rice Cakes with Roasted Vegetable Ragù, Wild Rice and Tomato Stew, and Chilean Chicken Stew With Pumpkin and Wild Rice.

Servings: 8

Preparation duration: 10 minutes

 

Ingredients:

½ lb asparagus

1 tbsp black pepper

6 medium carrots (chopped)

2 tsp cayenne pepper

2 cans (4 cups) chicken broth

1 cup wild rice (cooked)

2 tsp cumin

6 cloves garlic (chopped)

3 large leeks (chopped)

1-2 cups non-fat milk

2 tbsp olive oil

2 tbsp parsley (minced)

2 large potatoes (chopped)

½ tbsp salt

½ lb spinach

1 yellow onion (chopped)

Equipment:

pot

Cooking instruction summary:

In a large pot over medium-high heat, sauté the onions, leeks and garlic in the 2 tbsp oil until slightly soft (about 5 minutes).Add the 4 cups chicken broth to the pot along with the potatoes, carrots, parsley, salt, pepper, cayenne and cumin.Bring the stew to a boil, then reduce to low and let simmer until potatoes are soft (about 30 minutes).Add the asparagus and let the stew continue to cook for another 5 minutes.Stir in the cooked wild rice, spinach and milk.If desired, add cooked chicken before serving.

 

Step by step:


1. In a large pot over medium-high heat, sauté the onions, leeks and garlic in the 2 tbsp oil until slightly soft (about 5 minutes).

2. Add the 4 cups chicken broth to the pot along with the potatoes, carrots, parsley, salt, pepper, cayenne and cumin.Bring the stew to a boil, then reduce to low and let simmer until potatoes are soft (about 30 minutes).

3. Add the asparagus and let the stew continue to cook for another 5 minutes.Stir in the cooked wild rice, spinach and milk.If desired, add cooked chicken before serving.


Nutrition Information:

Quickview
133k Calories
5g Protein
4g Total Fat
20g Carbs
84% Health Score
Limit These
Calories
133k
7%

Fat
4g
7%

  Saturated Fat
0.65g
4%

Carbohydrates
20g
7%

  Sugar
6g
7%

Cholesterol
0.61mg
0%

Sodium
943mg
41%

Get Enough Of These
Protein
5g
11%

Vitamin A
11415IU
228%

Vitamin K
189µg
181%

Manganese
0.82mg
41%

Vitamin C
27mg
34%

Folate
111µg
28%

Potassium
646mg
18%

Iron
3mg
18%

Fiber
4g
17%

Vitamin B6
0.33mg
16%

Vitamin E
2mg
15%

Magnesium
58mg
15%

Vitamin B2
0.23mg
14%

Phosphorus
132mg
13%

Calcium
132mg
13%

Copper
0.24mg
12%

Vitamin B1
0.16mg
10%

Vitamin B3
2mg
10%

Zinc
1mg
7%

Vitamin B5
0.46mg
5%

Selenium
2µg
4%

Vitamin B12
0.2µg
3%

Vitamin D
0.37µg
2%

covered percent of daily need
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Food Trivia

Death row inmates in Texas don't get to pick their last meal.

Food Joke

Jack goes to the doctor and says "Doc I'm having trouble getting my penis erect, can you help me?" After a complete examination the doctor tells Jack, "Well the problem is that the muscles around the base of your penis are damaged. There's really nothing I can do for you unless you're willing to try an experimental treatment." Jack asks sadly, "And that would be?" "Well," the Doctor explains, "What we would do is take the muscles from the trunk of a baby elephant and implant them in your penis." Jack thinks about it silently then says, "Well the thought of going through life without ever having sex again is too much, let's go for it." Jack went under the knife, and, after a period of recovery and healing, returned to the Doc for his blessing. Following the examination, the Doc pronounced Jack "healed and ready for action". Eager to use his experimentally enhanced equipment, Jack planned a romantic evening for his girlfriend and took her to one of the nicest restaurants in town, anticipating a happy conclusion to the evening. In the middle of dinner he felt a stirring between his legs that continued to the point of being painful. To release the pressure, Jack placed his napkin on his lap and unzipped his fly. His penis immediately sprung from his pants, flipped the napkin on the floor, went to the top of the table, grabbed a bread roll and then returned to his pants! His girlfriend was stunned at first but then, imagining the possibilities, said with a sly smile and a gleam in her eye, "That was incredible! Can you do it again?" Jack groaned, "Probably, but I don't think I can fit another roll in my ass."

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