Vegan Italian-Style Wild Rice and Vegetables

May 10, 2023May 10, 20230 5
Vegan Italian-Style Wild Rice and Vegetables Recipe
in Vegan

Prep

15 min

Cook

60 min

Ready In

75 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup long grain brown rice
1/2 cup wild rice
2 1/2 cups water
4 cups cauliflower florets , coarsely chopped
5 cups broccoli florets , coarsely chopped
1 can diced tomatoes
2 cans green beans , French style
3 tablespoons olive oil
4 garlic cloves , minced
2 tablespoons dried oregano
2 tablespoons dried basil
2 teaspoons ground black pepper
salt

Nutrision Information

Servings Per Recipe
4
Calories
320
Sugar
7g
Fat
13g
This hearty vegan recipe combines the flavors of Italy with the wholesome goodness of wild rice and vegetables. The dish is easy to make and perfect for a healthy weeknight dinner. The combination of cauliflower, broccoli, tomatoes, and green beans roasted with herbs and garlic make this dish flavorful and nutritious. Wild rice provides a nutty and chewy texture that complements the vegetables perfectly. Serve it with a salad or crispy breadsticks for a filling and satisfying meal.

Instructions

1.Rinse the brown rice and wild rice in a fine mesh strainer.
2.In a medium pot, bring the water and rice to a boil. Reduce the heat to low and cover the pot with a tight-fitting lid. Cook for 40 to 50 minutes, until the rice is tender and the water is absorbed.
3.Preheat the oven to 400°F and line a baking sheet with parchment paper.
4.In a large bowl, toss the cauliflower, broccoli, diced tomatoes, and green beans with olive oil, minced garlic, dried oregano, dried basil, ground black pepper, and salt until well coated.
5.Spread the vegetables out evenly on the prepared baking sheet and roast for 20 to 25 minutes, until the vegetables are tender and lightly browned.
6.Serve hot over the cooked rice.

PROS

This vegan recipe is packed with healthy vegetables and plant-based protein.
The wild rice adds a nutty flavor and chewy texture to the dish.

CONS

The recipe may take some time to prepare.
Some people may not enjoy the taste of wild rice, which has a slightly earthy flavor compared to white rice.

HEALTH & BENEFITS

This recipe is packed with vitamins and nutrients provided by the vegetables. Broccoli and cauliflower are both rich in fiber, vitamin C, and vitamin K. Green beans are a good source of vitamin A, C, and K. Wild rice contains more protein and fiber than white rice, as well as minerals such as magnesium and zinc.

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