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Wild Rice Bowl

  • Yield: 6 cup 1x


Modified from Rice Bowl Southwestern Style, Maine SNAP-Ed



1 teaspoon vegetable oil

1 cup green bell pepper, chopped

½ cup onion, chopped

1 (15 oz) can diced tomatoes, no salt added, drained

1 (15 oz) can corn, no salt added, drained and rinsed

1 (15 oz) can black beans, no salt added, drained and rinsed

2 cups wild rice, cooked

2 tablespoons salsa (optional)

1 tablespoon low-fat or fat free shredded cheese (optional)

1 tablespoon low-fat sour cream (optional)


In a large skillet, heat oil over medium-high heat.
Add bell pepper and onion. Cook for 3 to 5 minutes or until tender-crisp.
Add tomatoes, corn, black beans, and wild rice to skillet. Mix and heat through, about 5 minutes.
Remove from heat and serve warm.
If using, top with salsa, cheese, or sour cream.


A wild rice blend or brown rice could be used if you do not have wild rice. Any type of bean could be used in place of black beans. Lean beef or chicken could be added. Try adding other veggies like yellow or red bell peppers, zucchini, squash or mushrooms. Red pepper flakes could be added for spice.


  • Serving Size: 1
  • Calories: 170
  • Sodium: 320mg
  • Fat: 1.5g
  • Carbohydrates: 32g
  • Fiber: 9g
  • Protein: 8g
  • Cholesterol: 0mg

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Diabetes is Not Our Destiny is funded by the USDA’s Supplemental Nutrition Assistance Program, SNAP. This institution is an equal opportunity provider. In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA. Learn more, including how to file a program complaint of discrimination here.