Wild Rice Casserole
"cheesy" cremini mushroom, kale, cannellini beans
Did you know wild rice isn’t rice at all? That’s right, it’s actually the seeds of a marsh-dwelling grass: a whole grain full of macronutrients and rich with fiber and protein—the one-two punch for clean, lasting energy that only plants can deliver. Wild rice is the foundation of this cozy casserole that also features mushrooms, kale, and cannellini beans. And not only is this dish a high protein, high fiber winner—it’s also gluten-free and less than 600 calories.
Nutrition (per serving)
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INGREDIENTS
- 1 yellow onion, peeled and minced
- 3 garlic cloves, peeled and minced
- 4 oz cremini mushrooms, trimmed and cut into 1/4-inch slices
- 2 oz baby kale
- 6 oz wild rice
- 2 tsp vegetable broth concentrate
- 13.4 oz cannellini beans, drained and rinsed
- 1 tbsp nutritional yeast
- 2 oz plant-based shredded mozzarella cheese
- 1/4 cup walnuts, crushed in bag
- 1 tbsp olive oil (from your kitchen)
- Salt (from your kitchen)
- Pepper (from your kitchen)
Nutrition (per serving)
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INSTRUCTIONS
Preheat oven to 450°F. Heat 1 tbsp olive oil in large nonstick skillet over medium-low heat. Add onion and garlic and cook until soft, 4 to 6 minutes. Stir in mushrooms and cook until browned, 5 to 8 minutes. Stir in kale and cook until wilted, 2 to 4 minutes.
Stir rice, ⅓ cup water, broth concentrate, cannellini beans, nutritional yeast, ¼ tsp salt, and a pinch of pepper into skillet with cooked vegetables. Transfer to baking dish. Sprinkle with mozzarella, walnuts, and a pinch of salt and pepper. Bake until golden and crispy, 20 to 25 minutes.
Set casserole aside to cool for 10 minutes. Serve family-style. Enjoy!
For 4-serving meal, double all ingredients. You may need to cook in batches, in larger cooking vessels, or for longer cook times. Follow visual cues in 2-serving recipe.
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