Vegan Italian Style Wild Rice and Vegetables
Experience a burst of Mediterranean-inspired flavors with this Vegan Italian Style Wild Rice and Vegetables recipe, a wholesome and vibrant dish perfect for any occasion. Featuring nutty wild rice simmered to perfection in vegetable stock, this recipe is loaded with nutrient-packed vegetables like zucchini, cherry tomatoes, red bell peppers, and spinach, all sautéed in aromatic olive oil with garlic and red onion. Enhanced with classic Italian herbs like dried oregano and basil and finished with a zesty touch of fresh lemon juice and parsley, this one-pan wonder is as nutritious as it is delicious. Ready in under an hour, this hearty vegan dish makes an excellent main course or a dazzling side, offering a healthful, flavorful way to enjoy plant-based dining.
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Recipe Information
Ingredients
- 1 cup Wild rice
- 2.5 cups Vegetable stock
- 2 tablespoons Olive oil
- 1 medium, diced Red onion
- 3 minced Garlic cloves
- 1 medium, diced Zucchini
- 1 cup, halved Cherry tomatoes
- 1 diced Red bell pepper
- 2 cups Spinach
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Crushed red pepper flakes
- 0.5 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Lemon juice
- 2 tablespoons, chopped Fresh parsley
Instructions
Rinse the wild rice under cold running water to remove any debris or excess starch.
In a medium saucepan, combine the rinsed wild rice and vegetable stock. Bring to a boil, then reduce the heat to low, cover, and simmer for 35-40 minutes or until the rice is tender and has absorbed the liquid. Remove from heat and let it sit, covered, for 5 minutes.
In a large skillet or sauté pan, heat the olive oil over medium heat.
Add the diced red onion to the skillet and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced zucchini, halved cherry tomatoes, and diced red bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but still vibrant.
Stir in the spinach, dried oregano, dried basil, crushed red pepper flakes, salt, and black pepper. Cook for another 1-2 minutes until the spinach wilts.
Add the cooked wild rice to the skillet with the vegetables and mix well to combine.
Drizzle the lemon juice over the mixture and stir to distribute.
Garnish the dish with freshly chopped parsley before serving.
Serve warm as a hearty main dish or a flavorful side.
Nutrition Facts
Calories |
1269 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.2 g | 48% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4541 mg | 197% | |
| Total Carbohydrate | 207.6 g | 75% | |
| Dietary Fiber | 27.9 g | 100% | |
| Total Sugars | 36.6 g | ||
| Protein | 42.0 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 252 mg | 19% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 3187 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
