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Whole-Grain Sushi Rice

Whole-Grain Sushi Rice

Name: Whole-Grain Sushi Rice
Total time: 2 h 45 min
Ingredients: 1 ¼ cups short-grain brown rice; ¼ cup wild rice; ¼ cup lentils; ¼ cup quinoa; 3 tablespoons ground flaxseed (see Tip); 4 cups warm water

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Although white sushi rice is traditional, this brown sushi rice base is blended with other grains and lentils. Traditional vinegar and sugar seasoning are omitted in this whole-grain brown sushi rice recipe so that the natural taste of the whole grains shines through. Any lentils work--French green lentils hold their shape best. Source: EatingWell Magazine, July/August 2012

Bun Lai

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Ingredients

1 ¼ cups short-grain brown rice
¼ cup wild rice
¼ cup lentils
¼ cup quinoa
3 tablespoons ground flaxseed (see Tip)
4 cups warm water

Directions

Step 1

Combine brown rice, wild rice, lentils, quinoa and flaxseed in a large saucepan; add water. Let stand at room temperature for at least 30 minutes and up to 4 hours to hydrate the grains.

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Step 2

Cover the pan with a tight-fitting lid and bring to a boil. Reduce to a very gentle simmer and cook until almost all the liquid has evaporated, 35 to 40 minutes. Remove from heat and let stand, covered, for 30 minutes. Uncover and cool for about 1 hour.

Tips

Make Ahead Tip: Cover and refrigerate for up to 3 days; bring to room temperature before making sushi.

Look for ground flaxseed (flaxmeal) in large supermarkets or natural-foods stores or grind whole flaxseeds in a clean coffee grinder or blender just before using. Store in the refrigerator or freezer.

Nutrition Facts

Serving Size: 1/2 cup

Per Serving:

94 calories; 1.3 g total fat; 0.2 g saturated fat; 3 mg sodium. 109 mg potassium; 17.7 g carbohydrates; 2.4 g fiber; 3 g protein; 1 IU vitamin a iu; 26 mcg folate; 14 mg calcium; 1 mg iron; 40 mg magnesium;

Exchanges:

1 starch, 1 fat

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