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Wild Rice Casserole

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Wild rice, eggplant, zucchini and tomatoes smothered in cheese and baked into a vegetarian casserole.

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Wild Rice Casserole

Wild Rice Casserole

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Serves 4

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3/4 cup uncooked wild rice
1 tablespoon & 1 teaspoon olive oil
4 ounces onion
2 cloves garlic
8 ounces eggplant
4 ounces zucchini
1 cup canned, diced tomatoes, drained
1 dash basil
1 dash pepper
1 cup grated Monterey Jack cheese
1 cup grated Parmesan cheese

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  1. Fill a large saucepan with water and heat on high until boiling.
  2. Add rice to boiling water, reduce heat to medium and continue to boil gently until some of the kernels begin to burst from their shells (about 30 minutes.) Do not overcook.
  3. When rice has cooked for 20 minutes, dice onion and garlic.
  4. Heat oil in a skillet over medium heat and cook onion and garlic until lightly brown (about two minutes).
  5. While onion and garlic brown, dice eggplant and zucchini. Add to skillet and continue cooking for an additional two minutes.
  6. Add drained, diced tomatoes, basil and pepper to skillet. Turn heat to low and simmer while rice cooks. Stir occasionally.
  7. Preheat oven to 350 degrees.
  8. Drain rice and place in an oven-proof baking dish.
  9. Pour vegetables over rice and top with grated cheeses.
  10. Place in hot oven and bake until cheese has melted and lightly browned (about 20 minutes).
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Nutritional information for Wild Rice Casserole

Calories: 409
Calories from Fat: 187

% Daily Value*
Total Fat 21g 32%
Saturated Fat 10.5g 52%
Cholesterol 47mg 16%
Sodium 617mg 26%
Total Carbohydrates 35g 12%
Dietary Fiber 6g 23%
Sugars 4g ~
Protein 23g 46%
Vitamin A 17% Iron 13%
Vitamin C 23% Calcium 54%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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