Wild Rice and Black Beans



Serving size

about one cup
45 Minutes

This recipe can be easily multiplied and makes good leftovers, hot or cold.

Wild Rice and Black Beans


2 1/2 cup Water
1/2 tsp. Salt (divided)
1 tsp. Rosemary, fresh (or one whole sprig)
1 cup Wild rice
1 Tbsp. Olive oil
2 Large Shallots, raw (minced)
1 large Yellow bell peppers (or orange pepper)(finely diced)
1 15 ounce can Canned no salt added black beans (drained and rinsed)
1 to taste Black pepper


Place the water and 1/4 tsp. salt in a medium sauce pan over high heat.

When the water boils add the rosemary and wild rice. (It is easiest to add a large sprig of rosemary so that it is easy to remove after cooking.)

When the rice comes to a boil again, reduce the heat to a simmer, partially cover, and cook the rice for about 40 minutes until tender. Drain any excess water and return the rice to the pan.

While the rice is cooking, add the olive oil to a medium skillet over medium-low heat and add the shallot and diced pepper.

Cook gently, stirring frequently, for 6-10 minutes or until the shallots are softened.

Remove from the heat.

When the rice is cooked, add it to the shallot and pepper mixture. Add the remaining 1/4 tsp. salt.

Heat the rice and vegetable mixture gently over medium heat while stirring in the drained black beans.

Add pepper to taste and serve when hot. (This dish is also good cold.)

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Special Diet Information

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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.


This recipe is safe for those who are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.


This is NOT a low sodium recipe.

Recipe Notes

This is a great starch and vegetable combination side dish – just top with a protein (chicken thighs or salmon are especially good) for a complete meal. The combination of the whole grain wild rice and the legumes is great for your heart, but best of all the two taste great together. Almost any fresh herb will do, but the rosemary is especially good. Try oregano or sage.

"Once we sowed wild oats; now we cook them in the microwave."

Irena Chalmers, Author