Here’s a modern spin on wild rice casserole! It’s broccoli cheese flavor, easy to make, and a healthy spin that’s heavy on whole foods.

Here’s a modern spin on wild rice casserole that’s cozy and all about whole foods! Why relegate this healthy whole grain only to wild rice soup? There are plenty more ways to serve it, and this one is truly spectacular. It’s broccoli cheese flavor, flecked with savory bits of broccoli, gooey white cheddar, and a creamy easy-to-make filling. While it’s got a vaguely 1970’s vibe, this one is all whole foods and heavy on the plants. (Nope, there’s no cream of mushroom soup!) Ready to get cooking?

What’s in this wild rice casserole?

This broccoli cheese wild rice casserole is all about comfort food! At the same time, Alex and I have tried to keep a healthy spin: it’s got all whole foods, just enough cheese, and no rich roux sauce. Here’s what we’ve got in this vegetarian and gluten-free casserole:

• Perfect Wild Rice: Here we’ve used our favorite method of cooking this grain, simmered with vegetable broth, onion and celery. It comes out perfectly moist and tender!
• Broccoli: It’s chopped into small florets and sauteed simply on the stovetop with a few spices. It’s our favorite way to eat it as a side dish: which we stole here for this casserole!
• Sour Cream: Who wants to dirty another pan to make a cheese sauce? You’ll stir sour cream right into the rice to make it creamy.
• White Cheddar Cheese: A sharp white cheddar cheese is perfect here. You can use aged cheese to get even more flavor.
• Parmesan Cheese: Adding shredded Parmesan brings just right right complexity!

Did you know wild rice isn’t really…rice?

Did you know that wild rice is not actually rice? (Mind blown, right?) It’s actually the seed from a native grass that grows in lakes and streams in the Northern US and Canada. But since it looks a lot like rice, wild rice is treated as rice in most cuisines! Wild rice was an important staple to Native Americans in the upper Great Lakes area of the US. I’m from Minnesota originally, so wild rice was part of the heritage and history of where I lived growing up!

Wild rice vs brown rice

Though they’re not truly related, wild rice is often compared to brown rice. They are often served in similar ways, and wild rice is a great substitute for rice (like in a wild rice casserole!). Is wild rice healthier than brown rice? Here’s how they stack up:

• Wild rice has less calories than brown rice, about 66% less! 1 cup of cooked wild rice has 166 calories and 1 cup brown rice has 248 calories. (Source)
• Wild rice has slightly more protein than brown rice. 1 cup cooked wild rice has 6.5 grams protein vs 5.5 grams in brown rice. (Source)
• Both wild and brown rice have the same amount of fiber, about 3 grams per 1 cup cooked.

Make ahead tips!

Wild rice takes about 45 to 55 minutes to cook…which is why Alex and I used to avoid it in our recipes! But we’ve learned it’s absolutely worth the time. To make this wild rice casserole seriously simple to prep, here’s what you can do:

• Make the wild rice in advance. Make the rice in advance and refrigerate until serving! The day of serving, mix it with the hot broccoli in a bowl, which should reheat it.
• The day of, make the broccoli while the oven preheats. Saute the broccoli while the oven is preheating, then mix it with the wild rice to reheat it.

How to serve wild rice casserole

This wild rice casserole can be served as a side dish or a vegetarian and gluten-free dinner main dish! What could you serve with it to make it into a meal? Here are some ideas:

• Lemony Steamed Green Beans These zesty steamed green beans are the epitome of an easy side dish: they take just 10 minutes to put together.
• Best Ever Sauteed Mushrooms This wild rice casserole doesn’t have mushrooms, so why not serve them as a side! They’re meaty and would add a nice contrast.
• Fennel Orange Salad Here’s a refreshing and easy side dish: fennel orange salad! It pairs juicy orange and the subtle licorice essence of fennel with a citrus vinaigrette.
• Want more? Here are our Best Side Dishes.

This recipe is…

Vegetarian and gluten-free.

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A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes