Mediterranean Wild Rice Casserole

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 336.4
  • Total Fat: 17.1 g
  • Cholesterol: 1.4 mg
  • Sodium: 789.4 mg
  • Total Carbs: 49.8 g
  • Dietary Fiber: 5.1 g
  • Protein: 14.4 g

View full nutritional breakdown of Mediterranean Wild Rice Casserole calories by ingredient
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Number of Servings: 6


    Olive oil 4 T
    8 oz firm tofu, drained and diced in 1/4 in. pieces
    tomatoes 1 C. fresh, diced
    onion 1 c. diced
    carrots, shredded, 1/2 c
    mung bean sprouts, washed and drained 1 c.
    10 pitted black olives
    wild rice, 1/2 c. cooked
    brown rice, 2 cups cooked
    1 c. tomato sauce
    Miso, 2 T
    Braggs' amino acids, 2 T
    soy cheese, 3 oz shredded
    parmesan cheese, grated, 2 oz


Heat olive oil in iron skillet. Add tomatoes, onions, carrots, sprouts and tofu. Stir-fry for 3 minutes, then add Braggs' and Miso. Stir in tomato sauce and remove from heat.
Add the rices,olives and soy cheese.
Mix gently, top with bread crumbs & parmesan
cheese. Bake in a 375 F oven for 30 minutes.

Number of Servings: 6

Recipe submitted by SparkPeople user TREDJAM.

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