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

You may also like:

1. Light Wild Rice Bread
2. Venison with Wild Rice & Mushroom Sauce
3. Wild Mushroom Sauce (plus, how to cook with dried mushrooms)
4. Apple Rice Stuffing
5. Veggie Burrito Bake