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Creamed Forest Kale over Wild Rice

Creamed Forest Kale over Wild Rice

Serves: 4

Category: Main Dishes - Vegan
Tags: Athletic/Higher caloric

Average Rating: 
Rated by: 31 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Two of Dr. Fuhrman's favorite foods, kale and mushrooms, are combined with a tasty cashew cream sauce. Wild rice, which is really a grass, adds a rich nutty flavor and chewy texture.

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1 cup uncooked wild rice, rinsed
2 bunches kale, tough stems and center ribs removed and leaves coarsely chopped
2 cups sliced shiitake mushrooms
1 medium onion, chopped
1 1/2 cups fresh or frozen peas
3/4 cup raw cashews
3/4 cup unsweetened hemp, soy or almond milk
1/4 cup onion flakes
2 tablespoons unhulled sesame seeds


In a saucepan, heat wild rice and 3 cups water to boiling. Reduce heat and simmer, covered 40-45 minutes or just until kernels puff open. Uncover and fluff with a fork and simmer an additional five minutes. Drain off any excess liquid.

In a large covered skillet, water sauté the kale, mushrooms, onion, and peas over medium heat, until kale is tender, about 10 minutes. Stir occasionally and add water as needed.

Meanwhile, blend the cashews, milk and onion flakes in a food processor or high-powered blender until smooth and creamy.

Stir cashew cream sauce into kale mixture.

Serve over wild rice, topped with sesame seeds.

Calories 430; Protein 18 g; Carbohydrates 62 g; Sugars 9 g; Total Fat 15.2 g; Saturated Fat 2.5 g; Cholesterol 0 mg; Sodium 134 mg; Fiber 8.8 g; Beta-Carotene 7206 ug; Vitamin C 101 mg; Calcium 292 mg; Iron 5.6 mg; Folate 121 ug; Magnesium 213 mg; Potassium 1040 mg; Zinc 5.5 mg; Selenium 19 ug

Comments (17):



09/27/2010 09:33 PM

Rated this recipe:

My review originally read:

I made this using "regular" (button) mushrooms, and made a whole recipe of the "Cashew cream sauce" instead of 1/2 recipe. Also, I added dried tomatoes, which made it extra delicious!!! And I didn't have VegiZest, so I used a different spice mix that I had on hand (in the Cashew Cream Sauce). My husband and I loved this and will be adding it to our weekly rotation.


But as Sandi noted below, "this recipe has recently been renamed and changed slightly". So to avoid confusion to anyone reading my original review, I just wanted to mention that:

- The 'whole recipe of the "Cashew cream sauce" instead of 1/2 recipe' that I used, is what this recipe actually now calls for -- i.e., I did NOT double the amount of cashews, nut/seed milk, etc called for HERE; I doubled the amount called for in the ORIGINAL recipe.

- The "Cashew cream sauce" (in the original recipe) called for VegiZest in addition to the onion flakes. I haven't tried it with just onion flakes.

- I forgot to mention that I only had 2T of onion flakes, not 4T (i.e., the 1/4 Cup called for); so I used 2T of flakes and 1T of onion powder, and it worked out really well (which I added in addition to the salt-free spice mix).

- This recipe calls for double the amount of peas as the original recipe; I always think of adding extra peas when I make it, but I haven't tried it that way yet. It seems like that would be really yummy, and I will definitely try that next time.

- I still strongly recommend adding the dried tomatoes. I never tried it without them, and it may be really good without them; but the recipe is so delicious with the tomatoes, I just really recommend them in there.
This comment was last edited on 04/17/2011 11:48 PM


12/01/2010 05:41 PM

Rated this recipe:

Just made this last night with the sauteed kale and mushroom recipe and it was delicious! My husband and my mum thought so too. It's also really filling with the wild rice. I made it with spinach instead of kale and oyster mushrooms instead of shitakes. Will definitely make this again especially since it's so quick to prepare.


02/23/2011 08:17 PM

Rated this recipe:

I served it over bulgur. It was great.

I see that this recipe has recently been renamed and changed slightly. It was called "Sauteed kale with shiitake mushrooms, peas and onions in cashew cream sauce."
This comment was last edited on 03/31/2011 03:29 PM


05/01/2011 01:23 AM

Rated this recipe:

I made this tonight and really enjoyed it but I found that it made more like 4 servings than two. I put the rice and kale over some romaine and cucumber which gave it a nice crisp twist. I think I will try adding the sun dried tomatoes next time.


05/21/2011 08:14 AM

Rated this recipe:

This is one of my favorites from the Fuhrman collection. Careful, you might be tempted to go back for thirds.


10/27/2011 04:04 PM

Rated this recipe:

Doubled up on the onion and then accidently skipped the onion flakes, we also cut the wild rice in half. Next time I'll look for onion flakes.
Surprisingly good!


12/22/2011 07:51 PM

Rated this recipe:

wow, this was so so good! I made it 2 days in a row!


03/24/2012 10:29 PM

Rated this recipe:

Really good! It was a hit with my husband who hates mushrooms. I didn't have any wild rice, so used black rice instead, and also added sundried tomatoes per "anon's" review above. I can't seem to find shitake mushrooms anywhere around here, so used baby portobellos. Definitely will make this again!
This comment was last edited on 03/24/2012 10:30 PM


01/14/2013 09:55 PM

Rated this recipe: (no rating)

The dried tomatoes sound great but I don't understand do you add them to the sauce and how much did you add? Can't wait to try.


04/07/2013 10:15 PM

Rated this recipe: (no rating)

This is excellent. I popped a clove of garlic into my sauce. I also used some salt-free seasoning. I haven't eaten it over rice and I am diabetic and trying to lower my glucose. This is great just as the main dish. My mother even ate and liked it..That's amazing.
This comment was last edited on 04/07/2013 10:16 PM


04/10/2013 05:02 PM

Rated this recipe: (no rating)

An easy solution to cooking the wild rice for such a long period as recommended in the recipe.
Let the wild rice soak in room temperature water for 24 hours. Before cooking, rinse a few time.Cover with water & a paper (regular printing paper cut in the form of the cooking pan.Bring to boil, cut heat and let simmer for 45 minutes until tender.



04/10/2013 10:03 PM

Rated this recipe:

Another delicious, fast, super easy (especially with the Vidalia Onion Chopper device for sale here on this website) dish! Added dried oregano to the water saute, used curly kale. Very good even without the cashew cream sauce which I could eat with a spoon, added white miso and hemp seeds to the sauce. Will add fresh tomatoes to the leftovers tomorrow for lunch I p repaired the wild rice a couple days ago, so all I had to do was saute.


05/25/2013 09:04 AM

Rated this recipe:

This recipe is delicious! We will definitely make this again.


01/30/2014 10:54 AM

Rated this recipe:

Another rendition is adding garlic to the sauce, then stirring in nutmeg after everything is blended, which brings up the flavor of everything. Nutmeg is a great balance to the semi-bitter vegetables. The family loved it as a side dish at Thanksgiving. Nice accompaniment to traditional Thanksgiving dinner.
This comment was last edited on 01/30/2014 10:58 AM


04/25/2014 01:35 AM

Rated this recipe: (no rating)

I know what im having for dinner. I love the ease of this recipe and soaking the rice for 24 hours is a good idea.Im going to add a dash of chilli sauce and a ton of garlic. I like my food with a kick.


04/27/2014 04:16 PM

Rated this recipe:

Used portabella mushrooms and cut the rice in half. Since there was a lot of sauce, I took a third of it and put it down on the bottom of the platter, layered the rice, and then topped it with the kale, mushroom, pea mixture. Served it on a bed of spring mix We each had two servings and still have plenty left over for lunch tomorrow. Delicious!


05/03/2014 06:57 PM

Rated this recipe:

I thought this was so awful that I threw it out. I used soy milk. The sauce was too sweet and the onion flakes not only tasted awful, they gave me terrible heartburn. As I read the reviews, it appears that this recipe has changed over the years. Perhaps I'll try it again and use Spike and Mrs Dash a la Broccoli Cheeze Soup.