Recipe Home > Main Dish > Wild Rice Casserole





Wild Rice Casserole

0

0 made it | 0 reviews | 0 photos
Source: Chelsea - Victae.com


Serves
8
Prep
10 minutes
Cook
45 minutes

While Wild Rice Casserole can certainly be a scrumptious side to your holiday meals, it can shine as the main entrée for a Meatless Monday.  Wild rice contains protein and fiber on its own, but when combined with beans like the cannellini beans in this wild rice casserole, you are left with a complete protein!  That means this vegetarian casserole will keep you full for hours.  It makes a great leftover lunch the next day or two as well. 


Ingredients


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


2 shallots


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)


Directions


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!  


Share!



Reviews 0



No reviews yet! Will you be the first?





Home Delivery Software by Kiva Logic








Loading