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Wild Rice & Bean Casserole for the family

Wild Rice & Bean Casserole for the family

February 24, 2016 by Liz Gardner Leave a Comment

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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About Liz Gardner

Live in Canada's Pacific Northwest. Dual nationality & personality. Happy gardener all my life. Love my grandkids & our West Coast beaches. Passionate about all things "healthy". Life long learner & asker of "how". Encourager - we all need a little help sometimes. And a sense of humour. Every day is a gift. Read More…

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