Recipe description
June 12, 2026
Wild Rice Bowl with Edamame and Greens
A fiber-rich bowl to support gentle digestion every day
Plant Based
High Fiber
Digestion Friendly
92%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from wild rice, edamame, and greens.
- Colorful plant foods support dietary diversity and polyphenols.
- Balanced plant-based protein with fiber-rich starch for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
wild rice
1
cup
Bean, edamame
1
cup
Kale
2
cup
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Cook the wild rice according to package instructions until tender.
2
In a large skillet, heat olive oil over medium heat. Add the edamame and kale and sauté for about 5-7 minutes until the kale is wilted.
3
Season with salt, pepper, and lemon juice. Stir to combine.
4
Serve the sautéed vegetables over the cooked wild rice.
Nutrition
480 kcal
Calories
20 g
Protein
49 g
Carbohydrates
9 g
Fiber
3 g
Sugar
18 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
What’s in this Wild Rice Bowl with Edamame and Greens?
A bowl built around wild rice, edamame, and leafy greens, with fiber, plant-based protein, and gentle flavors for weeknights.
Is this dish gluten-free?
Wild rice and edamame are naturally gluten-free, but check sauces or dressings for hidden gluten.
How do I cook wild rice for this bowl?
Rinse the rice, simmer in water or broth (ratio about 1:3) for 45–60 minutes until tender, then fluff and season.
Can I meal-prep this bowl for the week?
Yes. Cook components in advance and refrigerate 3–4 days; store dressings separately and assemble when serving.
Is it suitable for vegans?
Yes. It’s plant-based; just ensure any toppings or dressings are vegan if needed.
How can I increase protein or fiber?
Add extra edamame or tofu, plus legumes like chickpeas, and more high-fiber greens or vegetables.
What healthy fats can I add?
Drizzle olive oil, add avocado, or sprinkle seeds such as sesame, chia, or flax.
Is this good for gut health?
Yes. The fiber from wild rice and greens supports a healthy gut microbiome as part of a varied diet.
Can I customize with other vegetables?
Absolutely. Try carrots, bell peppers, broccoli, or other seasonal greens.
How long will leftovers keep?
Store in an airtight container in the fridge for 3–4 days; reheat gently and add a splash of dressing if needed.
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