A Kitchen Adventure Three Bean Wild Rice

Serves 2 | By Dilma Cooks

Hey beautiful foodies!

Let me tell you—this is not your average rice and beans. This is Three Bean Wild Rice, and it’s bringing the flavor, the fiber, and the fabulous! A true powerhouse of nutritional goodness

We’re talking wild rice cooked to perfection, paired with a trio of hearty, protein-rich beans, and then all of it bathed in a vibrant sofrito-style sauce packed with spices, fresh herbs, and a kiss of mango chutney.

It’s earthy, aromatic, and energizing—a full meal in a bowl that just so happens to be incredibly good for you. Whether you’re cooking for energy, digestion, or that warm, comforting “mmm!” moment, this dish has got your back.

Let’s get into it!

📝 Ingredients

        Column 1                                                                    Column 2

• 1 tbsp butter or olive oil                         - 1 tbsp lemon juice or apple cider vinegar

• 1 small onion, finely chopped                    - 1 tbsp fresh cilantro, chopped

• 2 cloves garlic, minced                                 - 1 tbsp fresh basil, chopped

• 1 tsp fresh ginger, minced                           - 1 tbsp fresh parsley, chopped

• 1/2 tsp cayenne pepper                                 - Salt and pepper to taste

• 1/2 tsp ground turmeric                              - 1/4 cup water or vegetable broth

• 1/2 tsp paprika                                             - 1 tsp wasabi (optional)

• 1/2 tsp dried rosemary                               - 1/2 cup wild rice

• 1/2 tsp dried oregano                                       - 1/4 cup black-eyed peas

• 1 tbsp mango chutney                                    - 1/4 cup black beans

                                                                         - 1/4 cup adzuki beans

👩🏽‍🍳 Instructions

1. Cook the Wild Rice

• Rinse the wild rice under cold water. In a saucepan, combine it with 1 cup water and a pinch of salt.

• Bring to a boil, reduce heat, cover, and simmer for 40–45 minutes until tender. Drain if needed.

2. Make the Sofrito

• While the rice cooks, heat butter or olive oil in a skillet. Add onion and cook for 2–3 minutes.

• Stir in garlic, ginger, cayenne, turmeric, paprika, rosemary, and oregano. Cook for 2 minutes.

• Add mango chutney, lemon juice (or vinegar), and a splash of broth. Simmer for 5–6 minutes.

• Season with salt and pepper to taste.

3. Add the Beans

• Stir in the black-eyed peas, black beans, and adzuki beans. Simmer 3–4 minutes to blend flavors.

• Add a bit more water or broth if the mixture becomes too dry.

4. Mix with the Wild Rice

• Once the rice is cooked, fluff it and add it to the skillet. Mix everything until well combined.

5. Finish with Fresh Herbs

• Turn off the heat. Stir in the fresh cilantro, basil, and parsley.

• Taste and adjust seasoning. Add the optional wasabi now if you want a kick!

6. Serve Warm

• Scoop into bowls and garnish with extra herbs if you’re feeling fancy!

💡 Dilma’s Tip

Want to stretch this meal for meal prep? Double the rice and beans and keep the sofrito separate—just mix and match through the week. It reheats beautifully and keeps your taste buds dancing!

This dish is hearty, spicy, full of fiber, and packed with protein—everything your body loves and your belly will crave again.

Here’s to flavor, nourishment, and kitchen joy—one bold bite at a time!

💚 – Dilma

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AN ADVENTURE IN SAUCE MAKING 🥭 Spicy Herb & Mango Sauce

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