Gluten the Enemy

Wild rice with curly kale and asparagus

By Ms H  Judit Hadnagy

It is a healthy gluten-free meal suitable for lunch.

Kale contains vitamins: A,C, K, B6 , minerals : calcium, potassium, manganese, copper  and magnesium. It is also loaded with alpha linolenic acid an omega 3 fatty acid and antioxidants.

Asparagus is a rich source of folates, vitamins: C, A, E and B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid. It contains minerals copper, iron and potassium.

Mixture of brown and wild rise contains proteins, fibre, potassium, magnesium and vitamins.

Ingredients:

1 cup	Basmati brown and wild rice mixture
25	Asparagus cut into 2cm length
300g	Kale
1	Onion chopped
1	Shallot chopped
1	Red pepper chopped
4	Cloves of garlic
	Ground pepper
	Salt
1 tsp	Turmeric
1tsp	Ground cumin
	Juice of a half lemon
2 tsp	Coconut oil Walnut is optional

Method:

Cook the rice in 2 cups of vegetable stock solution, it approximately takes 25 minutes.

Wash and dry the kale.

Steam the asparagus for 3 minutes.

Heat up the oil add the onions, garlic and peppers stir them for 2 minutes

Add the kale and stir it for another minute, season it with turmeric, cumin, salt pepper and lemon juice cover the dish and cook it for another 2 minutes.

Mix all of the cooked ingredients together.

Sprinkle with chopped walnut.