Wild Rice Vegetable Bake

This is one of the recipes I made for the potluck at the Franklin Farm. DH was quite disappointed that he wasn’t going, but he did get some leftovers.

Source: Simply in Season

FOR PRINTABLE VERSION CLICK HERE: Wild Rice Vegetable Bake

1 cup wild rice (note: I used a wild/brown rice blend, as it was a LOT cheaper than just wild rice. I though it a fine substitute)

2 cups onion, chopped

1 cup pearl barley

2 cups sweet potatoes peeled and cut into 1-inch cubes

2 cups winter squash. peeled and cut in 1 inch pieces

2 cups parsnips, peeled and cut into large pieces

1 lb mushrooms, optional

1 cup apple juice

3 cups chicken broth

1. Rinse wild rice in cold water and strain. Boil gently in 4 C of water for 10 minutes. Drain.

2. Sauté’ onion in 2 T of olive oil or butter. Add pearl barley and transfer to large casserole dish or 9×13 inch baking pan. Stir.

3. Spread vegetables on top of grains; sprinkle with salt & pepper.

4. Pour juice and broth on top, cover tightly with aluminum foil or lid, bake at 375F for 1 hour.

Servings: 6

Oven Temperature: 375°F

The verdict: I made this for a potluck because I wasn’t sure about it being hearty enough for a main meal. I forgot about the barley, and when it baked up it was sooo tasty and hearty. The parsnips were perfect in this dish, and we all know I love mushrooms. Seasoned with salt and pepper, this gets an A+.

Nutrition Facts

Serving size: 1/6 of a recipe (17.1 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 381.5

Calories From Fat (4%) 16.79

% Daily Value

Total Fat 1.92g 3%

Saturated Fat 0.42g 2%

Cholesterol 0mg 0%

Sodium 424.3mg 18%

Potassium 1157.78mg 33%

Total Carbohydrates 80.98g 27%

Fiber 12.99g 52%

Sugar 14.3g

Protein 14.3g 29%

This post linked to Tuesdays at the Table, Tuesday Twister and Meatless Monday

Related posts:Winter Vegetable Crumble
Apple Rice Stuffing
Wild Mushroom Sauce (plus, how to cook with dried mushrooms)