What (your ingredients):
2 cups wild rice
5 cups water
1 head broccoli, cut into florets
Bowl with ice and cold water
1 tablespoon avocado oil
8 oz. mushrooms, diced small
3 large carrots, diced small
½ teaspoon salt
1 teaspoon dried rosemary
3 tablespoons whole wheat flour
4 cups vegetable broth
15 oz. can cannellini beans, drained and rinsed
½ cup panko (optional)
How (your directions):
Prepare rice according to package instructions (I used a rice cooker and combined 2 cups wild rice with 5 cups water and cooked for 60 minutes).
Preheat oven to 375°F.
Boil a pot of water. Boil broccoli florets for 3 minutes, then transfer immediately to bowl of ice water.
Meanwhile, in a large fry pan, heat oil over medium heat. Add shallots and salt and sauté for 3 minutes.
Add mushrooms and carrots and sauté for 5 minutes.
Add flour and sauté for 1 minute.
Add vegetable broth and simmer for 10 minutes. If mixture does not thicken, add a slurry of cornstarch and allow to thicken for 2-3 minutes.
Place cooked rice in large casserole dish and stir in broccoli and cannellini beans.
Pour mushroom mixture over rice mix, and flatten with a wooden spoon.
Sprinkle with panko, then bake for 25 minutes.
Serve hot with flaked sea salt and a drizzle of good olive oil!
Why (the science): Wild rice, which is actually not rice but rather a grain, contains twice as much protein and just as much fiber as brown rice!