Wild Rice and Roasted Vegetables
Prep Time
1 hour
Number of Servings
6
Recipe Source
© 2014 By Michelle Babb, MS, RD, CD. All rights reserved. Excerpted from Anti-Inflammatory Eating Made Easy: 75 Recipes and Nutrition Plan by permission of Sasquatch Books
Ingredients
- 2 c low-sodium vegetable or mushroom broth
- 1 c wild rice, rinsed well and drained
- 3 medium carrots, chopped into 1-inch chunks
- 1 zucchini, chopped into 1-inch chunks
- 1 small yellow onion, chopped
- 2 c broccoli florets
- 1 1⁄2 c cremini mushrooms, quartered
- 2 Tbsp grapeseed or sunflower oil
- 1 1⁄2 tsp coarse sea salt, divided
- 3 Tbsp extra-virgin olive oil
- 2 Tbsp balsamic vinegar
- 2 cloves garlic, minced
- 1 Tbsp dried Italian herbs
Directions
- Preheat oven to 425°.
- Put broth and rice in a large saucepan and bring to a boil over high heat. Reduce heat to low, cover, and simmer for approximately 50 minutes, or until broth is absorbed and rice is tender but not mushy.
- Meanwhile, combine carrots, zucchini, onion, broccoli, and mushrooms in a large bowl. Drizzle with grapeseed oil, sprinkle with 1 teaspoon of the salt, and toss until well coated.
- Spread vegetables in a single layer on a large baking pan. Roast for 20 minutes, stirring after 10 minutes. Transfer vegetables back to large bowl. Stir in rice.
- In a small bowl, whisk together olive oil, vinegar, garlic, remaining 1⁄2 teaspoon salt, and Italian herbs. Drizzle over vegetables and rice and toss until well combined.
Nutrition Info
Per serving: 230 Calories, 9 g Protein, 30 g Carbohydrates, 4 g Fiber, 10 g Total fat (1 g sat, 6 g mono, 2 g poly), 272 mg Sodium, ★★★★★ Vitamin C (50 percent or better of recommended standard value), ★★★ Manganese, ★★ Vitamin B2 (riboflavin), B3 (niacin), Copper, Phosphorus, Selenium, ★ Vitamin B1 (thiamine), B6, Folate, Pantothenic acid, Magnesium, Potassium, Zinc
