Super Grains & Edamame Bowl Recipe

Cook wild rice

Rinse 1 cup wild rice blend under cold water briefly. In a medium saucepan combine rinsed rice and 2.5 cups water or low-sodium vegetable broth. Bring to a boil, reduce heat to low, cover, and simmer 40–45 minutes until grains are tender and most liquid is absorbed. Remove from heat and let stand, covered, 10 minutes. Fluff with a fork.

Prepare edamame and chickpeas

While rice cooks, bring a small pot of water to a boil. Add frozen shelled edamame and cook 3–4 minutes until bright green and tender. Drain and rinse under cold water to stop cooking. If using canned chickpeas, rinse and drain them; if using cooked fresh chickpeas, ensure they are warm or room temperature. Set both aside.

Prep and wilt kale

Remove kale leaves from stems and chop into bite-size pieces to measure 2 cups. In a skillet over medium heat add 1 tsp olive oil. Add chopped kale and sauté 2–3 minutes until wilted but still bright green. Season lightly with a pinch of salt. Remove from heat and let cool slightly. Combine kale with 1 cup baby spinach so spinach wilts slightly from residual heat (or leave raw if preferred).

Assemble mix-ins

Thinly slice green onions and lightly toast pumpkin seeds in a dry skillet over medium-low heat for 2–3 minutes, stirring, until fragrant. Remove from heat and set aside.

Make the dressing: in a small bowl or jar combine 1/2 cup fresh orange juice, 2 tbsp extra-virgin olive oil, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 tbsp chopped fresh tarragon (or 1 tsp dried), 1 tsp honey or maple syrup, 1/2 tsp salt, and 1/4 tsp black pepper. Whisk vigorously or shake in a jar until emulsified. Taste and adjust seasoning—add the optional 1/2 tsp lemon zest or a pinch more salt if desired.

Combine base components: in a large bowl combine the fluffed wild rice, cooked edamame, and chickpeas. Toss gently to mix.

Add greens and mix-ins: fold in the wilted kale and baby spinach, sliced green onion, and toasted pumpkin seeds so ingredients are evenly distributed.

Dress the bowl: drizzle about half the orange tarragon vinaigrette over the warm grain mixture and toss to coat. Add more dressing to taste (reserve any extra in the refrigerator for up to 3 days). The warmth of the rice helps flavors meld.

Serve: divide into 2 generous servings (or 3 smaller). Finish with an optional sprinkle of lemon zest and an extra crack of black pepper. Serve warm or at room temperature.