Wild Rice and Vegetable Casserole

Wild Rice and Vegetable Casserole recipe videos

Wild Rice and Vegetable Casserole is a hearty, baked dish featuring chewy wild rice, a medley of vegetables like carrots, celery, and peas, often bound in a creamy sauce. It's a comforting staple in American home cooking, particularly popular in the Midwest and as a side dish during holidays. The recipe is highly adaptable, allowing for various vegetable and herb combinations.

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🍽️ Nutrition at a glance

This dish is typically moderate in carbohydrates from the rice and vegetables, with a good amount of dietary fiber. It provides a balanced profile of vitamins and minerals, and a standard serving usually falls within the 250-350 calorie range.

Nutrition breakdown

Calories	300 kcal
Protein	10 g
Carbs	45 g
Fat	9 g
Fiber	6 g
Sugar	4 g
Sodium	480 mg
Manganese	1.5 mg
Phosphorus	250 mg
Magnesium	80 mg
Niacin (B3)	4 mg
Folate	60 mcg
Iron	2.5 mg
Zinc	2 mg
Selenium	12 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Wild rice is not actually a true rice but the semi-aquatic seed of a grass native to North America, making it a culturally significant ingredient for Indigenous peoples of the Great Lakes region. Nutritionally, it offers more protein and fiber than many common white rice varieties.