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Vegetable Wild Rice Stew

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DISCLAIMER:  This article may contain affiliate links and we may earn a small commission if you purchase through one of our affiliate links.  We only recommend products we love.

Thick and hearty, this Vegetable Wild Rice Stew is made in one pot, one slow cooker, or one Instant Pot®.  Make it, eat it, freeze it, share it– it’s vegan, vegetarian, dairy free, gluten free, filling, nutritious, delicious, and it makes a lot at once.  If you can find frozen diced butternut squash, there’s very little chopping involved, even with all the vegetables included!

This recipe was adapted from kristineskitchenblog.com.

Vegetable Wild Rice Stew
Vegetable Wild Rice Stew

Vegetable Wild Rice Stew

Author: Heidi Boortz
Servings : 10

Ingredients

  • 1 cup frozen diced onions
  • 1 cup wild rice
  • 1 each Butternut Squash peeled, gutted, and diced (or 1 package frozen diced squash)
  • 30 oz great northern beans canned, rinsed and drained
  • 4 stalks celery sliced
  • 14.5 oz Diced Tomatoes
  • 1/2 tsp oregano
  • 1/2 tsp dried thyme
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 each bay leaf
  • 8 cups vegetable broth
  • 1 cup frozen green peas
  • 10 oz frozen chopped kale
  • 1/4 cup fresh parsley chopped

Instructions

To Cook Immediately: Slow Cooker

  • Rinse and drain half the beans. Mash or puree. Set aside.
  • Add all remaining ingredients except peas, kale, and parsley to a slow cooker. Stir well. Cook on low 6 hours or on high 4 hours. Remove bay leaf. Stir in peas, kale, parsley, and reserved mashed beans. Cook an additional 1 hour on low or 30 minutes on high.

To Cook Immediately: Instant Pot®

  • Rinse and drain half the beans. Mash or puree. Set aside.
  • Add all remaining ingredients except peas, kale, and parsley to the Instant Pot®. Lock lid; set valve to sealing. Program for soup. Once cook time ends, allow for Natural Pressure Release. Open lid; stir in peas, kale, parsley, and mashed beans. Lock lid; set valve to sealing. Program for manual-high and 5 minutes. Allow for at least 5 minutes of natural pressure release.

To Freeze

  • Rinse and drain half the beans. Mash or puree. Add mashed beans, frozen peas, frozen kale, and parsley to a sandwich bag. Set aside.
  • Add all remaining ingredients to a large zip top freezer bag. Add both bags to a third bag. Freeze.

To Cook After Freezing: Slow Cooker

  • Add contents of large bag to a slow cooker. Cook on low 8 hours or on high 6 hours. Stir in contents of small bag. Cook an additional 1 hour on low or on high 30 minutes.

To Cook After Freezing: Instant Pot®

  • Add contents of large bag to Instant Pot®. Press sauté. Let heat on sauté long enough for at least 1/2 cup liquid to accumulate at the bottom. Press cancel. Lock lid; set valve to sealing. Program for soup. (Note: when meal is frozen, it will take longer to come to pressure than when it is fresh, but the cook time is the same.) Allow for natural pressure release. Open lid; stir in peas, kale, parsley, and mashed beans. Lock lid; set valve to sealing. Program for manual-high and 5 minutes. Allow for at least 5 minutes of natural pressure release.
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