Here’s a quick, easy, and nourishing dish for busy nights—most of the cooking takes place in the oven, leaving time for other activities. Wild rice is not a grain, but rather a grass seed that grows in wet fields. Nutritionally, wild rice has twice the protein and fiber as brown rice and is high in B vitamins, too.
Wild Rice Casserole
1 small onion (2/3 cup), diced
4 cloves of garlic, minced
1 pound fresh mushrooms, sliced
1/2 teaspoon thyme
1 cup wild rice, rinsed and drained
1/2 pound tempeh, diced into 1/2” cubes
3 cups organic vegetable broth
Preheat the oven to 350 degrees.
While the oven is heating, bring the vegetable broth to a boil in a pot.
At the same time, heat a non-stick skillet over medium heat. Add onions to the dry pan, stirring frequently to avoid burning. Allow onions to brown just a bit, then add 1/4 cup vegetable stock and the garlic, mushrooms, and thyme. Sauté vegetables for a few minutes, then add wild rice. Continue cooking until onions are translucent and the mixture is fragrant, then fold in the tempeh.
Transfer everything to a small baking dish (a big one will not allow the liquid to boil), add remaining vegetable broth, cover, and bake for one hour.