Wild Rice with Bell Pepper and Fennel

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Wild Rice with Bell Pepper and Fennel
45 min.
4
277kcal

Suggestions


If you're looking for a delightful and nutritious side dish that is as vibrant in flavor as it is in color, look no further than this Wild Rice with Bell Pepper and Fennel recipe! This vegetarian, vegan, gluten-free, and dairy-free dish is not only accommodating for diverse dietary preferences but is also a fantastic way to elevate any meal.

Imagine the nutty texture of wild rice combined with the sweet crunch of yellow bell pepper and the aromatic hints of fennel—every bite bursts with freshness and vitality. The grounding flavors of olive oil and oregano come together beautifully to create a dish that is not only healthy but also incredibly satisfying. With just 45 minutes of your time, you can whip up this scrumptious side that serves four, making it perfect for family dinners or gatherings with friends.

Rich in carbohydrates and a good source of plant-based protein, this dish pairs well with various main courses, from roasted vegetables to grilled tofu. Not to mention, the vibrant colors make it an eye-catching addition to any plate! Serve it warm, and watch your loved ones revel in its deliciousness. So, roll up your sleeves and get ready to impress with this exquisite wild rice medley!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.5 cup fennel bulb diced
  • 1.5 tablespoons olive oil 
  • 1.5 teaspoons oregano fresh chopped
  • 8.5 ounce precooked rice wild (such as Archer Farms)
  • 0.3 teaspoon salt 
  • 0.5 cup bell pepper diced yellow

Equipment

  • frying pan

Directions

  1. Prepare rice according to the package directions.
  2. Heat olive oil in a large nonstick skillet over medium heat.
  3. Add bell pepper and diced fennel bulb to pan; cook 8 minutes or until tender, stirring frequently. Stir in rice, fresh oregano, freshly ground black pepper, and salt; cook 1 minute.

Nutrition Facts

Calories277kcal
Protein6.88%
Fat18.89%
Carbs74.23%

Properties

Glycemic Index
35.8
Glycemic Load
29.24
Inflammation Score
-7
Nutrition Score
8.4408695334974%

Flavonoids

Eriodictyol
0.12mg
Luteolin
0.2mg
Myricetin
0.04mg
Quercetin
0.22mg

Nutrients percent of daily need

Calories:277.31kcal
13.87%
Fat:5.75g
8.84%
Saturated Fat:0.86g
5.4%
Carbohydrates:50.81g
16.94%
Net Carbohydrates:49.14g
17.87%
Sugar:0.53g
0.59%
Cholesterol:0mg
0%
Sodium:154.72mg
6.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.71g
9.42%
Vitamin C:35.5mg
43.03%
Manganese:0.77mg
38.38%
Vitamin K:15.12µg
14.4%
Selenium:9.27µg
13.25%
Copper:0.17mg
8.39%
Phosphorus:80.69mg
8.07%
Vitamin B6:0.14mg
7.19%
Vitamin E:1.02mg
6.83%
Vitamin B5:0.68mg
6.78%
Fiber:1.67g
6.68%
Vitamin B3:1.24mg
6.18%
Iron:0.98mg
5.43%
Magnesium:21.6mg
5.4%
Zinc:0.73mg
4.89%
Potassium:166.64mg
4.76%
Calcium:37.47mg
3.75%
Folate:14.42µg
3.6%
Vitamin B1:0.05mg
3.34%
Vitamin B2:0.04mg
2.47%
Vitamin A:65.95IU
1.32%
Source:My Recipes