Directions:
- Wash uncooked wild rice, barley and bulgur thoroughly. Add to 9 cups boiling water in a heavy pan. Return water to boil and stir.
- Reduce heat and simmer, covered, 50-60 minutes or just until kernals puff open. Uncover and fluff with table fork.
- Simmer five additional minutes.
- Drain any excess liquid. For chewier texture cook less time.
- Add almonds and flaxseed.
- Combine oil and vinegar. Add to rice and grain mixture. Serve hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 431.54 Kcal (1807 kJ) | ||
| Calories from fat | 181.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.22g | 31% | |
|---|---|---|---|
| Sodium | 11.36mg | 0% | |
| Potassium | 363.14mg | 8% | |
| Total Carbs | 54.42g | 18% | |
| Sugars | 1.25g | 5% | |
| Dietary Fiber | 10.61g | 42% | |
| Protein | 11.37g | 23% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 2.8mg | 15% | |
| Calcium | 73.3mg | 7% | |
| Amount Per 100 g | |||
| Calories | 438.33 Kcal (1835 kJ) | ||
| Calories from fat | 184.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.53g | 31% | |
|---|---|---|---|
| Sodium | 11.54mg | 0% | |
| Potassium | 368.85mg | 8% | |
| Total Carbs | 55.28g | 18% | |
| Sugars | 1.27g | 5% | |
| Dietary Fiber | 10.78g | 42% | |
| Protein | 11.55g | 23% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 2.8mg | 15% | |
| Calcium | 74.4mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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