Nutrition Facts for Bulgur wild rice casserole

Bulgur Wild Rice Casserole

Warm, hearty, and packed with wholesome ingredients, this Bulgur Wild Rice Casserole is a cozy, flavor-packed dish that’s perfect for vegetarians and anyone looking for a comforting yet nutrient-dense meal. Featuring the earthy notes of wild rice and the nutty richness of bulgur, this casserole is enhanced with vibrant vegetables like spinach, carrots, and celery, and aromatic herbs like thyme and oregano. A hint of diced tomatoes adds a tangy balance, while the optional layer of melted mozzarella provides a deliciously indulgent touch. This one-pan beauty, cooked with savory vegetable broth, is easy to prepare and makes a filling dinner or a perfect addition to a holiday spread. Garnished with fresh parsley, it’s as visually appealing as it is flavorful. Your new go-to for healthy comfort food!

Nutriscore Rating: 80/100
Want to add this food to your meal log?
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Image of Bulgur Wild Rice Casserole
Prep Time:20 mins
Cook Time:55 mins
Total Time:75 mins
Servings: 6

Ingredients

  • 1 cup bulgur
  • 1 cup wild rice
  • 3 cups vegetable broth
  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 3 cloves garlic cloves, minced
  • 1 large carrot, diced
  • 2 stalks celery stalk, diced
  • 2 cups baby spinach
  • 1 15-ounce can canned diced tomatoes
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper
  • 1 cup shredded mozzarella cheese (optional)
  • 2 tablespoons chopped fresh parsley (for garnish)

Directions

Step 1

Preheat oven to 375°F (190°C) and lightly grease a 9x13-inch casserole dish.

Step 2

Rinse the wild rice under cold water and set aside. Bring a medium saucepan to medium-high heat. Add the wild rice and 2 cups of vegetable broth. Bring to a boil, then cover and reduce to low heat. Simmer for 40-45 minutes, or until the wild rice is tender and most of the liquid is absorbed.

Step 3

While the wild rice is cooking, prepare the bulgur by bringing 1 cup of vegetable broth to a boil in a small saucepan. Stir in the bulgur, cover, and remove from heat. Let it sit for about 15 minutes, or until the bulgur is tender and the liquid is absorbed. Fluff with a fork and set aside.

Step 4

In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute, stirring frequently.

Step 5

Stir in the diced carrot, celery, dried thyme, dried oregano, salt, and black pepper. Cook for 5-7 minutes, until the vegetables are softened.

Step 6

Add the canned diced tomatoes (with their juices) and baby spinach to the skillet. Stir well, allowing the spinach to wilt, about 2-3 minutes. Remove from heat.

Step 7

In a large mixing bowl, combine the cooked wild rice, bulgur, and sautéed vegetable mixture. Mix well to ensure everything is evenly distributed.

Step 8

Transfer the mixture to the prepared casserole dish, spreading it out evenly. If desired, sprinkle shredded mozzarella cheese evenly across the top.

Step 9

Cover the casserole dish with foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the top is golden and bubbling.

Step 10

Remove the casserole from the oven and let it cool for 5 minutes. Garnish with chopped fresh parsley before serving. Enjoy!

Nutrition Facts

Serving size 2268 grams (2268.0g)
Amount per serving % Daily Value*
Calories 1896
Total Fat 74.80g 96%
Saturated Fat 23.40g 117%
Polyunsaturated Fat 8.60g
Cholesterol 89mg 30%
Sodium 6060mg 263%
Total Carbohydrate 251.50g 91%
Dietary Fiber 46.70g 167%
Total Sugars 39.90g
Protein 78.80g 158%
Vitamin D 24IU 120%
Calcium 1352mg 104%
Iron 14mg 79%
Potassium 4301mg 92%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.8%
Protein: 15.8%
Carbs: 50.4%