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Herb and Mushroom Rice Casserole

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To quote the great comedian Mitch Hedburg, ‘I love rice, it’s perfect for when you’re hungry and want 2,000 of something.’
Beyond that, this dish is hearty and homey with earthy mushroom flavors. The richness comes from stock instead of fattier cream or butter as in so many rice casseroles. Beyond the 3 main ingredients of mushrooms, rice and stock, the herbs can be adjusted to fit whatever else is being served. Dill, thyme and fennel work well in spring and summer months while rosemary, tarragon and sage make it a beautiful holiday dish that can be made ahead of time.

Further Food Commentary:

Mushrooms are full of beneficial properties, in part due to their immune-boosting polysaccharide molecules, including alpha- and beta-glucans. Beta-glucans have been shown to be immunostimulating and tumor suppressing, making them helpful in the fight against cancer. Another of their polysaccharides, lentinan, has been shown to have hepatoprotective effects, meaning it limits the production of enzymes and other substances that cause damage to liver cells. They are also rich in selenium, vitamin D2, and are a potent antioxidant.

By Casey Giltner, Nutritionist
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Herb and Mushroom Rice Casserole

Stars ( Reviews)

  • Prep Time:5 mins
  • Cook Time:35 mins
  • Servings: 3

Ingredients

2 tablespoons unsalted butter

5 chopped green onion (green and white parts)

1 teaspoon minced garlic

½ teaspoon cayenne pepper

1 teaspoon dried oregano

½ teaspoon ground black pepper

1 scoop Daily Turmeric Tonic (optional)

1 medium bunch fresh parsley, stems removed and minced

4 cups chopped portabello, oyster, trumpet or cremini mushrooms

2 medium bunches dill (stems removed and minced)

2 cup  cooked brown rice

1 ½ cup vegetable stock

 

Instructions

  1. In a large skillet, heat the butter over medium heat.
  2. Cook the onion and garlic, stirring, until the onions are translucent, about 5 minutes.
  3. Add the cayenne, oregano, and pepper, and cook for 1 minute longer.
  4. Add the parsley, mushrooms, and dill, and cook until the mushrooms are soft, about 5 to 10 minutes.
  5. Preheat an oven to 350 degrees.
  6. Combine the rice with the vegetable mixture in a 2 ½ quart casserole dish.
  7. Pour the vegetable stock over the entire dish.
  8. Bake, uncovered, for 30 minutes.
In a large skillet, heat the butter over medium heat. Cook the onion and garlic, stirring, until the onions are translucent, about 5 minutes. Add the cayenne, oregano, and pepper, and cook for 1 minute longer. Add the parsley, mushrooms, and dill, and cook until the mushrooms are soft, about 5 to 10 minutes. Preheat an oven to 350 degrees. Combine the rice with the vegetable mixture in a 2 ½ quart casserole dish. Pour the vegetable stock over the entire dish. Bake, uncovered, for 30 minutes.

Nutrition Information

Per Serving:  Calories: 286; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 20mg; Sodium: 323mg; Potassium: 893mg; Carbohydrate: 44g; Fiber: 7g; Sugar: 4g; Protein: 10g


Nutrition Bonus:   Vit A: 63%; Vit C: 66%; Iron:44%; Calcium: 26%

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2 thoughts on “Herb and Mushroom Rice Casserole

  1. collegeceliackc

    I made this recipe yesterday and I was amazed at how creamy and flavorful it came out using only broth (versus a mushroom soup, like I’ve used before). I added some extra chopped veggies (squash and zucchini) and chicken, but I would definitely make this again!

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