Sweet Potato Wild Rice (gluten free, lactose free, vegetarian)

This is a recent recipe added to our cookbook and it instantaneously gained a 5 star rating. I found it online and amended it to our liking, plus added metric measurements to make it more scientific 🔬 Sweet Potato Wild Rice is natually gluten free and surprisingly filling.

If you’re on the lookout for a warm, nutritious, and tasty dish that suits gluten-free, lactose-free, and vegetarian diets, you’ve come to the right place! This Sweet Potato Wild Rice Mix is a wonderful combination of flavors and textures that’s sure to make you feel good inside and out. It’s hearty enough to be a main meal but also works beautifully as a side dish. Let’s explore why this dish is so special!

Know the ingredients

Rice

The base of this dish is a mix of wild and basmati rice, which gives it a lovely earthy and aromatic flavor. The wild rice adds a nutty touch and a bit of chewiness, while the basmati rice is light and fluffy. Together, they create a delightful foundation for the rest of the ingredients.

Sweet potatoes

The roasted sweet potatoes are the stars here. They become caramelized and crispy on the outside, with a soft and sweet interior. Their natural sweetness shines through and provides a comforting, homely taste that pairs perfectly with the other ingredients.

Kale

Adding kale to the mix brings a burst of green color and a slight, pleasant bitterness that balances the sweetness of the potatoes. When sautéed with garlic-infused oil and a hint of maple syrup, the kale becomes tender and flavorful, adding a nutritious punch to the dish. Kale is packed with vitamins, especially vitamins K and C, making it a great choice for a healthy meal.

Walnuts

Walnuts add a lovely crunch and a rich, nutty flavor. They’re also loaded with healthy fats and omega-3 fatty acids, which are great for your heart and overall health. The toasty aroma and texture of the walnuts make every bite more interesting and satisfying.

Pumpkin seeds

Toasted pumpkin seeds sprinkled on top add another layer of crunch and a mild nutty flavor that complements the other ingredients perfectly. Pumpkin seeds are not only tasty but also full of magnesium, zinc, and healthy fats, making this dish even more nutritious.

Dressing

The dressing ties everything together beautifully. Made with garlic-infused oil, olive oil, balsamic vinegar, and mustard, it’s tangy and slightly sweet. It enhances the natural flavors of the dish without overpowering them. The balsamic vinegar adds a touch of acidity that brightens up the flavors, while the mustard gives a hint of sharpness that balances the richness of the sweet potatoes and walnuts.

Besides being delicious, this recipe is packed with nutrients. Wild rice is a great source of protein and fiber, while sweet potatoes are rich in vitamins A and C. Walnuts and pumpkin seeds provide healthy fats and essential minerals, making this dish both wholesome and tasty.

And if you’re afraid that your meat-eating friends won’t like this vegetarian dish, don’t be 😀

Sweet Potato Wild Rice (gluten free, lactose free, vegetarian)

Hearthy and healthy recipe for Sweet Potato Wild Rice and Kale. This dish is full of nutrients and serves as a filling meal.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Main Course

Cuisine International

Servings 4

Calories 532 kcal

Equipment

• 1 large pan

Ingredients

  

Rice

• 200 g wild/basmati rice mix 15% wild rice
• 2 cups water
• ¾ tsp salt

Cooking

• 30 g pumpkin seeds toasted
• 300 g sweet potatoes cubed
• 230 g kale chopped
• 1 tbsp garlic infused oil
• 2 tsp maple syrup
• 2 tsp water
• 10 g butter

Other

• 35 g wallnuts chopped
• 1 tbsp garlic infused oil
• 1 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tsp mustard
• salt to taste
• pepper to taste

Instructions

 

Rice

• Cook rice according to instructions (microwave 500W / 25 minutes).
  200 g wild/basmati rice mix, 2 cups water, ¾ tsp salt

Cooking

• Toast pumpkin seeds on a dry pan on medium heat until popped (ca 2-3 minutes). Remove.
  30 g pumpkin seeds
• Heat garlic oil in a large pan and add kale. Cover and cook on high until wilted (ca 3 minutes). Stir/shake occasionally so it doesn't burn.
  1 tbsp garlic infused oil, 230 g kale
• Push kale to the side of the pan. Melt butter and add potatoes. Cover and cook for 5 minutes, stirring occasionally.
  10 g butter, 300 g sweet potatoes
• Mix maple with water and add to the pan. Stir and cook for additonal 5 minutes.
  2 tsp maple syrup, 2 tsp water

Mix

• Put everything into a large bowl and mix well with other ingredients and rice.
  35 g wallnuts, 1 tbsp garlic infused oil, 1 tbsp olive oil, 2 tbsp balsamic vinegar, 1 tsp mustard, salt, pepper
• Serve warm.

Keyword flavorful, healthy, quick, substantial