nutritional information

Per Serving:

  • Calories: 223
  • Protein: 12 g
  • Total Fat: 1 g
  • Saturated Fat: 1 g
  • Carbohydrates: 34 g
  • Cholesterol: 0 mg
  • Sodium: 288 mg
  • Fiber: 6 g
  • Sugar: 3 g
Vegan

Sauced Fennel and Sweet Beans with Wild Rice

SERVES 8

This tasty dish offers a delightful balance of flavor and texture.
  • 1 16-oz. pkg. frozen shelled edamame
  • 1 cup wild rice, rinsed
  • 3 ½ cups water
  • 2 Tbs. onion soup mix
  • 1 ½ tsp. olive oil
  • 5 cloves garlic, minced
  • 1 large leek, rinsed and thinly sliced
  • 1 yellow bell pepper, sliced length-wise into 3-inch-wide strips
  • 2 medium-sized fennel bulbs, halved lengthwise and thinly sliced
  • 3 cups vegetable or “chicken”-flavored vegetarian stock
  • 2 Tbs. flat-leaf parsley
  • 2 tsp. dried marjoram
  • ¼ tsp. lemon-pepper seasoning
  • 2 Tbs. cornstarch
  • 3 Tbs. cold water
  • 1 Tbs. tamari soy sauce
  1. Cook edamame according to package directions, drain and set aside.
  2. Combine rice and water in saucepan, and bring to a boil. Reduce heat to low, add onion soup mix, stir and cover. Cook 45 minutes, or until rice is tender. Drain, and set aside.
  3. Heat olive oil in 4-quart saucepan over medium-high heat, 1 minute. Add garlic, leek and bell pepper, and sauté 3 minutes. Add fennel, and cook 3 minutes, stirring often. Add 1/2 cup stock, stir and add edamame, parsley, marjoram and lemon-pepper seasoning. Cook 3 minutes, or until beans are heated through. Reduce heat to low, add remaining stock and cook mixture 3 minutes, stirring occasionally.
  4. Combine cornstarch and water in small bowl. Add to pan, and stir to mix thoroughly. Add tamari, and cook 10 minutes, stirring often. Serve with wild rice.
October 2003

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