This is a variation of a simple wild rice and bean casserole – easy to prepare ahead of time. At mealtime when there are several dietary restrictions and preferences, from vegetarian to gluten-free it is great to find something for all to eat.  It’s nutritious, additive free, and made entirely with organic vegetables.

Easy Wild Rice & Bean Casserole

• 2 to 4 lb pumpkin  (precooked)
• 1 cup Wild Rice (before cooking) which makes 4 cups of cooked rice (prepare according to package instructions)
• 1 medium (or large) onion chopped
• 2 cups small Crimini mushrooms sliced
• 4 cloves fresh garlic minced
• 2 stalks sliced celery
• 2 cups frozen organic kernel corn
• 2 cups of frozen organic peas
• 1 tin (16 oz) or organic kidney beans
• 1 teaspoon dry thyme
• Top with Parmesan cheese

Directions:

1. Cut pumpkin into manageable pieces leaving skin on but remove seeds (which can be roasted at the same time as the pumpkin.)
2. Cook pumpkin in 325 degree F oven for about 20 to 30 minutes  or until soft. Remove and let cool then blend or puree
3.  Saute onion, mushrooms garlic, celery in a small amount of oil
4. Add in frozen corn, peas and kidney beans and heat for another 5 minutes
5. Mix sautéed vegetables with cooked rice and place in a casserole dish
6. Cover the mixture with puree pumpkin and sprinkle with cheese
7. Bake in a preheated oven at 325 degrees F for half an hour covered. Remove cover and heat further 10 minutes

That’s it! Did I mention it was super tasty and received a thumbs up from all!

 Notes

• Fresh thyme or other herbs always preferred, if available
• Whenever possible saute vegetables in organic vegetable broth instead of oil
• Add diced green or red pepper or some chopped spinach to the vegetable mix if preferred
• Add salt and pepper to taste
• This rice and vegetable combination is an excellent stuffing for squash (butternut or zucchini) cut in half and roasted
• Wild rice is low-fat, sugar and salt; no cholesterol and contains iron and fibre

Links & References 

• The easiest way to puree pumpkin – in oven and roast the seeds
• The best ever sour cream made from yoghurt