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.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

Rinse the wild rice under cold running water to remove any debris or excess starch.

Step 2

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.

Step 3

In a large skillet or sauté pan, heat the olive oil over medium heat.

Step 4

Add the diced red onion to the skillet and sauté for 3-4 minutes until softened and translucent.

Step 5

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 6

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.

Step 7

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.

Step 8

Add the cooked wild rice to the skillet with the vegetables and mix well to combine.

Step 9

Drizzle the lemon juice over the mixture and stir to distribute.

Step 10

Garnish the dish with freshly chopped parsley before serving.

Step 11

Serve warm as a hearty main dish or a flavorful side.

Nutrition Facts

Serving size	(1454.2g)

Amount per serving	% Daily Value*
Calories	1268.6

Total Fat 37.2g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 4.7g
Cholesterol 0mg	0%
Sodium 4541.2mg	0%
Total Carbohydrate 207.6g	0%
Dietary Fiber 27.9g	0%
Total Sugars 36.6g
Protein 42.0g	0%

Vitamin D 0IU	0%
Calcium 251.9mg	0%
Iron 9.0mg	0%
Potassium 3186.8mg	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: 25.1%

Protein: 12.6%

Carbs: 62.3%