Wild Rice and Roasted Vegetables

Prep Time: 
1 hour
Number of Servings: 
Recipe Source: 
© 2014 By Michelle Babb, MS, RD, CD. All rights reserved. Excerpted from Anti-Inflammatory Eating Made Easy: 75 Recipes and Nutrition Plan by permission of Sasquatch Books


  • 2 c low-sodium vegetable or mushroom broth
  • 1 c wild rice, rinsed well and drained
  • 3 medium carrots, chopped into 1-inch chunks
  • 1 zucchini, chopped into 1-inch chunks
  • 1 small yellow onion, chopped
  • 2 c broccoli florets
  • 1 12 c cremini mushrooms, quartered
  • 2 Tbsp grapeseed or sunflower oil
  • 1 12 tsp coarse sea salt, divided
  • 3 Tbsp extra-virgin olive oil
  • 2 Tbsp balsamic vinegar
  • 2 cloves garlic, minced
  • 1 Tbsp dried Italian herbs


  1. Preheat oven to 425°.
  2. Put broth and rice in a large saucepan and bring to a boil over high heat. Reduce heat to low, cover, and simmer for approximately 50 minutes, or until broth is absorbed and rice is tender but not mushy.
  3. Meanwhile, combine carrots, zucchini, onion, broccoli, and mushrooms in a large bowl. Drizzle with grapeseed oil, sprinkle with 1 teaspoon of the salt, and toss until well coated.
  4. Spread vegetables in a single layer on a large baking pan. Roast for 20 minutes, stirring after 10 minutes. Transfer vegetables back to large bowl. Stir in rice.
  5. In a small bowl, whisk together olive oil, vinegar, garlic, remaining 12 teaspoon salt, and Italian herbs. Drizzle over vegetables and rice and toss until well combined.
Nutrition Info: 
Per serving: 230 Calories, 9 g Protein, 30 g Carbohydrates, 4 g Fiber, 10 g Total fat (1 g sat, 6 g mono, 2 g poly), 272 mg Sodium, ★★★★★ Vitamin C (50 percent or better of recommended standard value), ★★★ Manganese, ★★ Vitamin B2 (riboflavin), B3 (niacin), Copper, Phosphorus, Selenium,  Vitamin B1 (thiamine), B6, Folate, Pantothenic acid, Magnesium, Potassium, Zinc