Bulgur Wild Rice Casserole

Warm, hearty, and packed with wholesome ingredients, this Bulgur Wild Rice Casserole is a cozy, flavor-packed dish that’s perfect for vegetarians and anyone looking for a comforting yet nutrient-dense meal. Featuring the earthy notes of wild rice and the nutty richness of bulgur, this casserole is enhanced with vibrant vegetables like spinach, carrots, and celery, and aromatic herbs like thyme and oregano. A hint of diced tomatoes adds a tangy balance, while the optional layer of melted mozzarella provides a deliciously indulgent touch. This one-pan beauty, cooked with savory vegetable broth, is easy to prepare and makes a filling dinner or a perfect addition to a holiday spread. Garnished with fresh parsley, it’s as visually appealing as it is flavorful. Your new go-to for healthy comfort food!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:55 mins

Total Time:75 mins

Servings: 6

Ingredients

• 1 cup bulgur
• 1 cup wild rice
• 3 cups vegetable broth
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic cloves, minced
• 1 large carrot, diced
• 2 stalks celery stalk, diced
• 2 cups baby spinach
• 1 15-ounce can canned diced tomatoes
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup shredded mozzarella cheese (optional)
• 2 tablespoons chopped fresh parsley (for garnish)

Directions

Step 1

Preheat oven to 375°F (190°C) and lightly grease a 9x13-inch casserole dish.

Step 2

Rinse the wild rice under cold water and set aside. Bring a medium saucepan to medium-high heat. Add the wild rice and 2 cups of vegetable broth. Bring to a boil, then cover and reduce to low heat. Simmer for 40-45 minutes, or until the wild rice is tender and most of the liquid is absorbed.

Step 3

While the wild rice is cooking, prepare the bulgur by bringing 1 cup of vegetable broth to a boil in a small saucepan. Stir in the bulgur, cover, and remove from heat. Let it sit for about 15 minutes, or until the bulgur is tender and the liquid is absorbed. Fluff with a fork and set aside.

Step 4

In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute, stirring frequently.

Step 5

Stir in the diced carrot, celery, dried thyme, dried oregano, salt, and black pepper. Cook for 5-7 minutes, until the vegetables are softened.

Step 6

Add the canned diced tomatoes (with their juices) and baby spinach to the skillet. Stir well, allowing the spinach to wilt, about 2-3 minutes. Remove from heat.

Step 7

In a large mixing bowl, combine the cooked wild rice, bulgur, and sautéed vegetable mixture. Mix well to ensure everything is evenly distributed.

Step 8

Transfer the mixture to the prepared casserole dish, spreading it out evenly. If desired, sprinkle shredded mozzarella cheese evenly across the top.

Step 9

Cover the casserole dish with foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the top is golden and bubbling.

Step 10

Remove the casserole from the oven and let it cool for 5 minutes. Garnish with chopped fresh parsley before serving. Enjoy!

Nutrition Facts

Serving size	(2268.0g)

Amount per serving	% Daily Value*
Calories	1895.5

Total Fat 74.8g	0%
Saturated Fat 23.4g	0%
Polyunsaturated Fat 8.6g
Cholesterol 88.5mg	0%
Sodium 6060.3mg	0%
Total Carbohydrate 251.5g	0%
Dietary Fiber 46.7g	0%
Total Sugars 39.9g
Protein 78.8g	0%

Vitamin D 24IU	0%
Calcium 1351.8mg	0%
Iron 14.3mg	0%
Potassium 4300.6mg	0%

*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.

Source of Calories

Fat: 33.8%

Protein: 15.8%

Carbs: 50.4%