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Broccoli, black bean, and cheesy wild rice casserole in a Pyrex baking dish on a stove.
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4.75 from 12 votes

Broccoli, Black Bean, and Cheesy Wild Rice Casserole

This Broccoli, Black Bean, and Cheesy Wild Rice Casserole is perfect for cold, wintry nights where you want a lot of food that is very filling.
Prep Time20 mins
Cook Time1 hr 15 mins
Total Time1 hr 35 mins
Course: Dinner
Cuisine: American
Keyword: black bean recipes, casserole, vegetarian, wild rice recipes
Servings: 6 people
Calories: 573kcal
Author: The Panicked Foodie

Ingredients

  • 1 cup uncooked wild rice, or rice of your choice
  • 3 broccoli crowns, cut into florets
  • 1/2 tablespoon extra light olive oil
  • 1 white onion, diced
  • 3 garlic cloves, minced
  • 1 15 oz. can of black beans, drained and rinsed
  • 4 tablespoons unsalted butter
  • 2.1 oz all-purpose flour (~1/2 cup)
  • 2 cups milk of your choice
  • 2 cups grated extra sharp cheddar cheese
  • 3/4 cup grated parmesan cheese
  • 1 teaspoon ground mustard
  • 1/4 teaspoon ground nutmeg
  • Freshly ground Himalayan pink salt and freshly ground black pepper to taste
  • 1 cup homemade shake and bake

Instructions

  • Cook the rice according to package directions.
  • While the rice is cooking, bring a medium saucepan of water to a boil. Fill a large bowl with very cold water and ice if you have it.
  • Boil the broccoli florets for 2 minutes. Remove with a slotted spoon and place into the bowl with ice cold water to blanch them. The florets should be bright green and crispy.
  • Drain the water from the medium saucepan, give it a good rinse, and dry. In the saucepan, heat olive oil over medium heat until it starts to shimmer. Add onion and saute for 5 minutes, or until it becomes translucent. Add garlic, and cook for 1 minute longer, or until it becomes fragrant. Remove from heat.
  • Preheat oven to 375F.
  • In a pot, melt butter over medium heat. Once the butter is melted, add the flour. Mix with a wooden spoon to form a roux. While constantly stirring, cook the roux for 3 minutes (this will eliminate the flour taste in the final dish).
  • Add ~1/3 of the milk to the roux and mix until combined. Pour in another ~1/3 of the milk, mix until combined again. Then pour in the remaining milk and mix until everything is combined. You should end up with a thick soupy sauce.
  • Add both cheeses to the sauce. Continue stirring over medium heat until cheese is melted. You should end up with a thick sauce.
  • Add ground mustard and nutmeg to the sauce, stir until combined. If desired, add freshly ground Himalayan pink salt and freshly ground black pepper to taste.
  • Add the cooked rice, blanched broccoli, onion/garlic mixture, and beans to the pot with the cheese sauce. Mix until everything is coated.
  • Pour the mixture into a 9″ x 13″ pan, top with homemade shake and bake, cover with aluminum foil, and bake for about 20 minutes.
  • After 20 minutes, remove aluminum foil from pan, and continue baking for another 10-15 minutes, or until the top is golden brown.

Nutrition

Serving: 0g | Calories: 573kcal | Carbohydrates: 0g | Protein: 0g | Fat: 0g | Saturated Fat: 0g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 0mg | Potassium: 0mg | Fiber: 0g | Sugar: 0g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg