Vegetable and Herb Wild Rice

Infused with vibrant flavors and wholesome ingredients, this Vegetable and Herb Wild Rice recipe is a celebration of simple, nourishing food. Nutty wild rice forms the base of this hearty dish, perfectly complemented by a medley of sautéed vegetables like carrots, celery, red bell pepper, and onions. Fresh herbs—including parsley, thyme, and rosemary—elevate the flavor profile, while a hint of lemon zest and juice adds a refreshing brightness. This gluten-free, vegan-friendly dish is as versatile as it is delicious, making it an ideal side dish for your favorite proteins or a satisfying standalone meal. Ready in under an hour, it’s the perfect balance of earthy, zesty, and herbaceous goodness!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup wild rice
• 3 cups water
• 2 tablespoons olive oil
• 1 medium, finely chopped yellow onion
• 1 medium, diced carrot
• 1 diced celery stalk
• 1 diced red bell pepper
• 3 cloves, minced garlic
• 2 tablespoons, finely chopped fresh parsley
• 1 teaspoon, finely chopped fresh thyme
• 1 teaspoon, finely chopped fresh rosemary
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon black pepper
• 1 teaspoon lemon zest
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the wild rice thoroughly under cold water in a fine-mesh sieve.

Step 2

In a medium pot, bring 3 cups of water to a boil and add the wild rice. Reduce the heat to a simmer, cover, and cook for 40-45 minutes, or until the grains are tender and have split open. Drain any excess water and set the rice aside.

Step 3

While the rice cooks, heat olive oil in a large skillet over medium heat.

Step 4

Add the finely chopped yellow onion to the skillet and sauté for 2-3 minutes until translucent.

Step 5

Stir in the diced carrot, celery, and red bell pepper. Cook for an additional 5-7 minutes, stirring occasionally, until the vegetables are softened.

Step 6

Add the minced garlic and cook for another minute until fragrant.

Step 7

Reduce the heat to low and gently fold in the cooked wild rice.

Step 8

Stir in the fresh parsley, thyme, rosemary, salt, black pepper, lemon zest, and lemon juice. Mix well to combine.

Step 9

Taste and adjust seasoning if needed.

Step 10

Serve warm as a side dish or enjoy it on its own as a light and wholesome meal.

Nutrition Facts

Serving size	(1160.8g)

Amount per serving	% Daily Value*
Calories	917.3

Total Fat 30.6g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2478.4mg	0%
Total Carbohydrate 146.7g	0%
Dietary Fiber 16.3g	0%
Total Sugars 7.9g
Protein 26.1g	0%

Vitamin D 0IU	0%
Calcium 141.3mg	0%
Iron 3.8mg	0%
Potassium 1023.8mg	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: 28.5%

Protein: 10.8%

Carbs: 60.7%