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    Home » Recipes

    Wild Rice & Bean Casserole for the family

    Published 24 February 2016 by Liz Gardner | Leave a Comment

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    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.

    Pre-roasted pumpkin ready to use
    Pre-roasted pumpkin ready to use

    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
    Beans mushrooms onions & peas stir frying
    Beans mushrooms onions & peas stir frying

    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!

    Wild Rice & Beans with pumpkin casserole
    Wild Rice & Beans with pumpkin casserole

     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

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    Hi, I'm Liz! I have been a happy gardener all my life. My goal on this blog is to share tips and resources to help you learn how to garden too. Passionate about all things "healthy". Life long learner and asker of "how".

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