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Apple Broccoli Wild Rice

Article written and reviewed by Robby Barbaro, MPH
Published January 27, 2022

Apple broccoli and cranberry mixed with wild rice makes a satisfyingly colorful and sweet dish.
A slightly sweet, earthy, satisfying mix of seasonal fall ingredients
This recipe is delicious and perfect for fall, when apples are in season and at their most nutrient dense.
Wild rice is fiber rich and has a satisfying texture that balances nicely with the sweetness of the apple juice and sour Granny Smith apple.
The rice does take some time to cook, but that time is largely unattended, and remember you can plan ahead.
Let the wild rice simmer while you have time over the weekend, and then simply reheat it as you put the rest of this recipe together on busier weekdays.
It comes together very quickly when you do it this way!

Fun Fact: Wild Rice Isn’t Really Rice

Although it looks very much like standard rice, wild rice is actually the grain of a grass plant that grows naturally in shallow freshwater marshes..
It’s been a prized staple of Indigenous American cuisine for centuries, and for good reason.
This food is rich in protein, fiber, and several important vitamins and minerals (including manganese, zinc, magnesium and phosphorus, among others).
Like all whole grains, the high fiber content in wild rice has been shown to boost heart health.
And, under scientific analysis, it has been shown to have 30 times greater antioxidant content than white rice.
Read on for more about antioxidants.

Antioxidants for Good Health

When you eat apples, do you usually peel them?
This time, try leaving the peel on!
Why?
Apple peels contain important nutrients, including fiber and antioxidants.
Antioxidants can reduce inflammation in the body, repair DNA damage (and therefore fight cancer), boost the immune system, and even slow signs of aging.
Guess which other ingredients in this recipe are antioxidant rich…
Oregano and thyme!
Dried herbs and spices have some of the highest antioxidant content of any foods. Not only do these ingredients add major flavor to the dish, but they’re also doing wonders for your health.
Any time you can get more antioxidants into your diet, it’s a very good thing, so keep an eye out for more opportunities to amp up the flavor and health factor of your home cooking with herbs and spices.
Now that we know how good this Apple Broccoli Wild Rice dish is for us, let’s get started!

Photos by: Stefanie Dougherty @greensagelife
Recipe by: Beverly Verwey

Apple Broccoli Wild Rice

Apple broccoli and cranberry mixed with wild rice makes a satisfyingly colorful and sweet dish.
Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Servings 4
Calories 474 kcal

Ingredients
  

Ingredients

  • 1 1/2 cup Uncooked Wild Rice
  • 1/2 cup Sweetened Dried Cranberries
  • 2 3/4 cup Low-Sodium Vegetable Broth
  • 2 1/4 cup Fresh Apple Juice
  • 1/4 tsp Dried Oregano
  • 1/4 tsp Ground Black Pepper
  • 1/4 tsp Dried Thyme
  • 1 Medium Granny Smith Apple
  • 3 Cloves Garlic
  • 1/4 cup Raw Pecans
  • 1/4 tsp Nutmeg
  • 4 cup Broccoli

Instructions
 

Directions

  • In a saucepan, combine 1½ cups wild rice, ½ cup dried cranberries, 2½ cups vegetable broth, 2¼ cups fresh apple juice, ¼ tsp dried oregano, ¼ tsp black pepper and ¼ tsp dried thyme. Bring to a boil, then reduce the heat to low. Allow the rice to simmer, partially covered and stirring occasionally, for about 55 minutes until the liquid has been absorbed, or until the rice is cooked to your liking.
  • About 10 minutes before the rice is ready, core and dice the apple.
  • Steam the chopped broccoli florets in a steamer for about 5 minutes, or until softened and vibrant in color.
  • In a large frying pan or sauté pan, heat an additional ¼ cup of vegetable broth until hot. Add the diced apple, and stir for 3 minutes. Next, add the minced garlic and chopped pecans. Sprinkle with ¼ tsp nutmeg and stir for a few minutes more.
  • Add the cooked wild rice and steamed broccoli to the apple mixture and stir well.
  • Serve while hot.

Nutrition

Calories: 474kcalCarbohydrates: 86.1gProtein: 13.5gFat: 6.6gSodium: 79.8mg
Tried this recipe?Let us know how it was!

About the author 

Robby Barbaro, MPH

Robby Barbaro, MPH is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.



Robby was diagnosed with type 1 diabetes at the age of 12 and has been living this lifestyle since 2006. In that time, while eating pounds of fruit every day, his HbA1c has been stable with a current A1c of 5.3%, TIR of 92%, and average total daily insulin use of 30 units.



Robby graduated from the University of Florida and is the cofounder of Mastering Diabetes and Amla Green. He worked at Forks Over Knives for six years before turning his attention in 2016 to coaching people with diabetes full time.




He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at VegFest LA, and has been featured on The Doctors, Forks Over Knives, Vice, Thrive Magazine, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.




Robby enjoys exercising every day, spending time with friends, and sharing his lifestyle on Facebook, Twitter and Instagram.