nutritionist Chelsea

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Wild Rice Casserole | + Video |

Wild Rice Casserole | + Video |

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 😊

Serves: 8

Prep time: 10 minutes

Cooking time: 45 minutes

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)

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!

Wild Rice Casserole bite.png

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! 

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