One Pan Broccoli, Mushrooms, and Wild Rice Bake (low FODMAP)
15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-Free • Vegetarian • Serves 6 - 8 • Ok to make-ahead: Steps 1 - 4
Originally published in December of 2020, I refreshed this one-pan vegetarian dish for an upcoming dinner party so I had to share. Roasted broccoli, fresh herbs and baby spinach, flavorful mushrooms, and melty cheese, all blend perfectly together with the wild rice. Cooking it all in one pan makes it easy to cook and easy to clean. This dish is equally good as a vegetarian main course or as a delicious side dish. And, it’s great to make for company because it can be prepared ahead and finished in the oven when it’s time to serve.
Ingredients
3 tablespoons garlic-infused olive oil
8 ounces oyster mushrooms, chopped
2 leeks, green part only, chopped
1 teaspoon dried dill
2 tablespoons fresh thyme, chopped, plus more for serving
1/2 teaspoon crushed red pepper flakes (or to taste)
2 tablespoons salted butter
2 cups wild rice blend
4 cups water or low-FODMAP chicken broth
1 or 2 Parmesan rinds (optional but add flavor, especially if not using chicken broth)
4 cups broccoli, florets only
2 cups fresh baby spinach, washed and stemmed
1 cup shredded sharp cheddar cheese
1 cup shredded gruyère cheese
1/2 cup chopped walnuts (optional)
Directions
(1) Prepare: Chop the mushrooms and the thyme. Wash and chop the leek greens. After you get the mushrooms and leek greens cooking, wash and stem the spinach, chop the broccoli, and grate the cheese.
(2) Cook the mushrooms: Heat the olive oil in a large, oven-safe skillet over medium heat. When the oil shimmers, add the mushrooms, leeks, thyme, dill, crushed red pepper, and season with salt and pepper. Toss to coat the mushroom in the oil, and cook undisturbed for 5 minutes or until golden.
(3) Cook the rice: Add the butter and wild rice, and cook for 2-3 minutes to toast the rice. Pour in 4 cups of water (or chicken broth if using) and add the Parmesan rinds (if using). Bring to a boil, cover, and reduce heat to low. Cook, covered for 40-45 minutes until most of the liquid is absorbed.
Preheat the oven to 425 degrees F.
(4) Add the vegetables: Once the rice is cooked, remove the parmesan rinds (if used) stir in the broccoli, spinach, and 1/2 cup of each cheese. Season with salt and pepper. Transfer the entire mixture to a baking/serving dish if you’d rather not serve in your frying pan.
Make-ahead note: At this point, you may cool, cover, and refrigerate the rice and vegetables until you’re ready to heat and serve.
(5) Finish: Scatter the remaining cheese over the top of the rice and vegetables. Transfer to the oven and bake 20-25 minutes, until the cheese is melted and just beginning to brown. Serve warm with additional thyme and walnuts (if using) for garnish.
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
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