Name: Roasted Harvest Vegetable Medley with Nutty Wild Rice
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Cuisine: Healthy
Ingredients: 2 cups wild rice blend; 4 cups vegetable broth; 2 large carrots, diced; 1 red bell pepper, chopped; 1 head broccoli, cut into florets; 1 red onion, wedged; 3 tbsp extra virgin olive oil; 1 tsp dried thyme; 1/2 tsp sea salt; 1/4 tsp black pepper; 1/4 cup toasted pumpkin seeds; Fresh lemon wedges

Quick Summary

A balanced, plant-forward meal featuring oven-roasted root vegetables and protein-rich wild rice. Perfect for meal prep or a cozy weeknight dinner.

Ingredients

2 cups wild rice blend
4 cups vegetable broth
2 large carrots, diced
1 red bell pepper, chopped
1 head broccoli, cut into florets
1 red onion, wedged

3 tbsp extra virgin olive oil
1 tsp dried thyme
1/2 tsp sea salt
1/4 tsp black pepper
1/4 cup toasted pumpkin seeds
Fresh lemon wedges

Method

1. Rinse the wild rice thoroughly under cold water. Combine with broth in a pot, bring to a boil, then simmer covered for 45 minutes until tender.
2. Preheat your oven to 400°F (200°C). Toss the carrots, peppers, broccoli, and onion with olive oil, thyme, salt, and pepper on a large sheet pan.
3. Roast for 25–30 minutes, tossing halfway through, until the vegetables are tender and golden at the edges.
4. Fluff the rice with a fork and divide into bowls. Top with the roasted vegetables and a sprinkle of pumpkin seeds. Finish with a squeeze of fresh lemon.

Stewart's Secret: For deeper flavor, toast the dry wild rice in the pot with a teaspoon of oil for two minutes before adding the broth. It unlocks a nutty, toasted aroma that carries through the entire dish.

Nutrition Snapshot

Nutrient	Amount per Serving
Calories	450 kcal
Fat	14g
Carbs	68g
Protein	14g

FAQ

Can I prepare this in advance?

Yes, both the rice and roasted vegetables hold up beautifully for up to 4 days in the refrigerator.

What protein can I add to this?

Grilled chicken breast, pan-seared tofu, or chickpeas are excellent additions to boost the protein content.

Is this recipe suitable for a vegan diet?

Absolutely. It is naturally vegan, dairy-free, and gluten-free.

Roasted Harvest Vegetable Medley with Nutty Wild Rice

The Story

1Ingredients

2Instructions

Quick Summary

Ingredients

Method

Nutrition Snapshot

FAQ

Can I prepare this in advance?

What protein can I add to this?

Is this recipe suitable for a vegan diet?

Nutrition Information

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