Wild Rice and Mixed Roasted Vegetables

Dec 7, 2018

red casserole dish filled with wild rice and various roasted vegetables
red casserole dish filled with wild rice and various roasted vegetables

Wild Rice and Mixed Roasted Vegetables

This is a recipe that can replace stuffing at your table and is based on one I prepared for my 5th grade local Native American history project. Over the years, I have added more vegetables (fill free to make your own changes), but the fresh berry and seed toppings are part of the original recipe. Leaving edible vegetable skins on helps increase fiber and reduces net carbs.
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 20 minutes
Servings 12 people
Calories 191 kcal

Ingredients
  

  • 1 cup wild rice
  • 3 cups mushroom stock or vegetable stock
  • 3 cup water
  • 1/2 medium orange quartered
  • 1 large sweet onion cubed
  • 1 medium butternut squash peeled and cubed, or any winter squash
  • 1 small apple, chopped and cored, try a red variety
  • 2 medium carrots cubed, or parsnips
  • 2 stalks celery cubed
  • 8 ounces button mushrooms, fresh halved
  • 1 large sweet potato cubed, or yam
  • 1 medium rutabaga cubed, or turnip
  • 1 medium beet cubed
  • 12 ounces Brussels sprouts, frozen hailed or petite
  • 1/3 cup dried cranberries with no added sugar
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar or apple cider vinegar
  • 1 tablespoon maple syrup (optional)
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 1/2 cup pecans halved

Instructions
 

  • Rinse wild rice.
  • Place wild rice, stock, and water in stockpot and cook per package instructions. Continue with other prep. Once rice prepared, set aside.
  • Preheat oven at 375 degrees. Scrub all fruit and vegetable skins removing grocery store stickers.
  • Quarter orange whole with peel. Juice into separate bowl. Place in roasting pan.
  • Peel onion and large dice or cube. Place in roasting pan.
  • Peel butternut squash (a vegetable peeler works best), scoop seeds out with spoon, and cube. Place in roasting pan.
  • Core apple leaving skin in tact and cube. Place in roasting pan.
  • Trim carrot and celery ends and large dice or cube. Place in roasting pan.
  • Use paper towel to clean dirt from mushrooms. Slice in half. Place in roasting pan.
  • For the sweet potato, rutabaga, and beet trim ends and remove any bruised areas with knife. Keep skins in tact and cube. Place in roasting pan. Note: beet will bleed dark red juice that can stain. Use easy to clean cutting board or line one with wax paper before chopping.
  • Add frozen Brussel sprouts and sprinkle dried cranberries to roasting pan.
  • Mix with orange juice the olive oil, balsamic vinegar, and spices with optional maple syrup in small bowl. Make sure vegetables are mixed and in an even layer in pan then drizzle over vegetables.
  • Bake for 30 minutes. Add halved pecans and wild rice. Toss together with vegetables and bake for anther 10 minutes.

Notes

Serving suggestions: Add toasted pumpkin seeds, sunflower seeds, chopped fresh parsley, and fresh mixed berries.