Wild Rice Hash - Yoga Journal

Wild Rice Hash


In the food world, a “hash” usually refers to a dish of chopped-up meat and vegetables often served with a gravy or, less often, with a splash of ketchup. This vegetarian version gets its texture and flavor from precooked wild rice—sold vacuum-packed at specialty food stores—and ground soy “meat.” Keep dessert light—perhaps just a lime sherbet.

  • ServingServings


  • 2 Tbs. olive oil
  • 1 large onion, diced
  • 12 oz. ground soy “beef”
  • 4 oz. chopped celery
  • 4 oz. mushrooms, diced
  • 1 cup (13.5 oz.) artichoke hearts, well drained and chopped
  • 8 oz. precooked wild rice
  • Salt and freshly ground black pepper to taste
  • Dashes hot pepper sauce to taste, optional
  • 8 oz. shredded soy cheese, preferably mozzarella flavored


  1. Heat oil in a large skillet, and sauté onion for about 5 minutes, or until golden. Add ground soy “beef,” celery, mushrooms and artichoke hearts, and sauté for another 5 minutes.
  2. Stir in wild rice, and cook for 2 to 3 minutes, or until rice is thoroughly heated. Add salt and pepper, hot pepper sauce if using, and soy cheese, and cook, stirring, for about 2 minutes, or until cheese melts. Remove from heat, and serve.

Wine Suggestions

This dish has a lot of flavor and a lot of texture to it. A light red wine would be the best match, either a pinot noir, perhaps La Crèma or King Estate Pinot Noir from Oregon. A bolder option that would also go well is the Columbia Crest Merlot/Cabernet Sauvignon blend from Washington state—it is light but full of the fruity flavors of berry and currant.

Nutrition Information

  • Serving Size: SERVES 6 TO 8
  • Calories: 180
  • Carbohydrate Content: 15 g
  • Fat Content: 6 g
  • Fiber Content: 3 g
  • Protein Content: 16 g
  • Sodium Content: 480 mg
  • Sugar Content: 2 g