Broccoli Wild Rice Casserole

Vegetarian
Health score
33%
Broccoli Wild Rice Casserole
95 min.
12
320kcal

Suggestions


Indulge in the comforting flavors of our Broccoli Wild Rice Casserole, a delightful vegetarian dish that is perfect for any occasion. This hearty casserole combines the earthy taste of wild rice with vibrant broccoli, tender carrots, and savory mushrooms, all enveloped in a creamy sauce that will leave your taste buds dancing. Whether you're looking for a satisfying side dish for a family gathering or a wholesome main course for a cozy lunch, this recipe is sure to impress.

With a preparation time of just 95 minutes, you can easily whip up this delicious meal for up to 12 servings, making it ideal for gatherings or meal prep for the week ahead. Each serving is packed with flavor and nutrition, boasting 320 calories that are balanced with protein, healthy fats, and wholesome carbohydrates. The crispy panko breadcrumb topping adds a delightful crunch, perfectly complementing the creamy filling beneath.

Not only is this casserole a feast for the senses, but it also showcases the beauty of seasonal vegetables, making it a great way to incorporate more greens into your diet. So gather your ingredients, roll up your sleeves, and get ready to create a dish that will warm hearts and satisfy appetites. Your family and friends will be asking for seconds!

Ingredients

  • teaspoon pepper black
  • heads broccoli cut into small florets
  • 0.5 cup butter (1 Stick)
  •  carrots diced whole peeled finely
  • stalks celery diced finely
  • pound crimini mushrooms white finely chopped
  • Tablespoons flour all-purpose
  • 0.5 cup cup heavy whipping cream 
  • cups chicken broth low-sodium for thinning
  •  onion diced whole finely
  • cup panko bread crumbs 
  • teaspoon salt to taste
  • cups rice wild uncooked

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle
  • oven
  • pot
  • baking pan
  • aluminum foil

Directions

  1. Add the wild rice into a medium saucepan with 5 cups of the chicken broth. Bring it to a boil over medium high heat, then reduce the heat to low and cover the pan. Cook the rice until it has just started to break open and is slightly tender, about 35 to 40 minutes Set it aside.Meanwhile, blanch the broccoli by throwing the florets into boiling water for 1½ to 2 minutes, until bright green and still slightly crisp. Immediately drain the broccoli and plunge it into a bowl of ice water to stop the cooking process.
  2. Remove it from the ice water and set it aside.
  3. Heat a large pot over medium-high heat, then melt 6 tablespoons of the butter.
  4. Add the onions and the mushrooms and cook, stirring them occasionally, for 3 to 4 minutes, or until the liquid begins to evaporate.
  5. Add the carrots and celery and cook for 3 to 4 minutes, until the vegetables are soft and the mixture begins to turn darker in color.
  6. Sprinkle the flour on the vegetables and stir to incorporate it, then cook for about a minute.
  7. Pour in the remaining 3 cups of broth and stir to combine. Bring the mixture to a gentle boil and allow it to thicken, about 3 minutes.
  8. Pour in the heavy cream, stirring to combine.
  9. Let the mixture cook until it thickens. Season with the salt and pepper, then taste and adjust the seasonings as needed.
  10. Add half the cooked rice to the bottom of a 2-quart baking dish, then lay on half the broccoli. (You can do one layer of each or two layers of each. Using a ladle, scoop out the vegetable/broth mixture and spoon it evenly all over the top. Continue with the rest of the sauce, totally covering the surface with vegetables.Melt the remaining 2 tablespoons of butter, then pour it into a separate bowl with the panko breadcrumbs. Toss the mixture together to coat the breadcrumbs in butter, then sprinkle the breadcrumbs all over the top.Cover with foil and bake the casserole for 20 minutes, then remove the foil and continue baking for 15 minutes or until golden brown on top.
  11. Sprinkle on the parsley after you remove it from the oven.

Nutrition Facts

Calories320kcal
Protein16.19%
Fat35.3%
Carbs48.51%

Properties

Glycemic Index
29.24
Glycemic Load
14.17
Inflammation Score
-10
Nutrition Score
30.046956539154%

Flavonoids

Apigenin
0.19mg
Luteolin
1.3mg
Isorhamnetin
0.46mg
Kaempferol
12.02mg
Myricetin
0.1mg
Quercetin
6.86mg

Nutrients percent of daily need

Calories:319.94kcal
16%
Fat:13.42g
20.65%
Saturated Fat:7.72g
48.25%
Carbohydrates:41.51g
13.84%
Net Carbohydrates:34.79g
12.65%
Sugar:5.68g
6.31%
Cholesterol:31.54mg
10.51%
Sodium:408.18mg
17.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.85g
27.71%
Vitamin C:137.13mg
166.22%
Vitamin K:160.47µg
152.83%
Vitamin A:3063.64IU
61.27%
Manganese:0.85mg
42.27%
Folate:147.25µg
36.81%
Vitamin B3:6.98mg
34.91%
Phosphorus:335.4mg
33.54%
Vitamin B2:0.55mg
32.17%
Potassium:988.51mg
28.24%
Fiber:6.71g
26.86%
Copper:0.51mg
25.69%
Selenium:16.97µg
24.24%
Vitamin B6:0.47mg
23.45%
Magnesium:90.84mg
22.71%
Zinc:2.96mg
19.73%
Vitamin B5:1.86mg
18.56%
Vitamin B1:0.26mg
17.16%
Iron:2.56mg
14.24%
Vitamin E:1.81mg
12.09%
Calcium:117.47mg
11.75%
Vitamin B12:0.24µg
4.08%
Vitamin D:0.2µg
1.31%