Save to Pinterest This colorful wild rice chickpea veggie skillet is my tried and true answer for easy but deeply satisfying weeknight dinners that are both nourishing and full of flavor. Roasted chickpeas and vibrant vegetables nestle into fluffy wild rice, and everything gets pulled together with a savory miso sauce. Whether you are feeding a hungry family or just want to meal prep for the week, this skillet never disappoints.
The first time I threw this together was on a busy weeknight with random veggies left in my crisper. It has become a staple for those evenings when I crave something healthy but hearty.
Ingredients
- Wild rice: Adds nutty chew and holds up beautifully in the skillet Look for black and brown mixed wild rice for the best texture
- Vegetable broth: Enhances rice flavor Go for low-sodium if possible to better control the seasoning
- Canned chickpeas: Offer plant protein and a pleasant bite Opt for organic chickpeas with no added salt for full control of taste
- Red bell pepper: Provides juicy sweetness and bright color Choose a firm pepper with shiny skin
- Zucchini: Brings moisture and subtle bite Smaller zucchini are often more tender
- Broccoli florets: Deliver crunch and a nutritional boost Fresh florets keep their shape better than frozen
- Red onion: Lends sweetness and a pop of color Look for compact bulbs for sharper flavor
- Garlic: Boosts depth and aroma Mince fresh for best results
- Baby spinach: Wilts perfectly at the end for a soft green touch Fresh spinach is better than frozen here
- White miso paste: Gives signature umami and a savory backbone Choose unpasteurized miso from the refrigerated section for best flavor
- Soy sauce or tamari: Brings salt and deep flavor Use tamari for a gluten-free option and check labels
- Rice vinegar: Adds brightness and balance Unseasoned varieties are best
- Maple syrup: Rounds out savory flavors with gentle sweetness Use real maple syrup if possible
- Toasted sesame oil: Lends nuttiness and fragrance Look for dark toasted brands
- Water: Thins the sauce to perfect drizzling consistency Filtered water lets the sauce flavors shine
- Sesame seeds: Offer crunch and visual appeal Toast raw seeds for extra flavor
- Scallions: Give a fresh finishing bite Crisp green scallions with no wilted tips taste best
Instructions
- Prepare the Wild Rice:
- Combine rinsed wild rice with vegetable broth in a medium saucepan Bring to a boil then lower to a gentle simmer Cover the pot and cook for about 35 minutes until the rice is firm yet tender with split grains If there is extra liquid at the end drain before using
- Mix the Miso Sauce:
- In a small mixing bowl blend together white miso paste soy sauce rice vinegar maple syrup toasted sesame oil and water Whisk vigorously until the mixture is completely smooth and creamy Set aside
- Sauté Aromatic Vegetables:
- Heat a large skillet over medium heat Drizzle in a little oil if desired Swirl in sliced red onion and minced garlic Cook gently stirring often for about two minutes until the onion softens and releases its smell
- Cook the Main Veggies:
- Add diced red bell pepper sliced zucchini and broccoli florets to the skillet Sauté everything for five to six minutes stirring occasionally until the vegetables are becoming tender but still a touch crisp
- Warm the Chickpeas:
- Stir drained chickpeas into the skillet and toss to combine Spread ingredients out in a single layer if possible Cook for two more minutes to thoroughly heat the chickpeas
- Combine With Rice Spinach and Sauce:
- Add the just cooked wild rice and handfuls of fresh baby spinach to the skillet Pour over your miso sauce and quickly but gently toss so every bite gets coated Let everything heat through for one to two more minutes until the spinach softens but remains vibrant
- Serve and Garnish:
- Spoon the mixture onto individual plates or shallow bowls Sprinkle over sesame seeds and a scattering of sliced scallions for extra freshness Serve immediately while the skillet is piping hot
Save to Pinterest I am obsessed with wild rice because of its nutty chew and how well it pairs with the creamy sauce here Even my picky eaters love the burst of roasted chickpeas. We have made this dish together during family cooking nights and there is always excitement when the sesame seeds finally hit the skillet.
Storage Tips
Cool leftovers fully before transferring to airtight containers Refrigerate for up to four days Wild rice retains its texture better than regular rice so the skillet is just as delicious the next day Add a splash of water when reheating to loosen everything up
Ingredient Substitutions
Quinoa or brown rice work well in place of wild rice If you do not have white miso try yellow miso for a milder flavor Tamari easily subs in for soy sauce and keeps the dish gluten free For more variety add snap peas carrots or mushrooms
Serving Suggestions
This skillet stands alone as a meal but you can also serve it alongside a crisp green salad or steamed dumplings For a heartier feast sprinkle with crispy tofu cubes or pair with roasted sweet potato
Cultural and Historical Context
Miso is rooted in Japanese cooking as a fermented seasoning here it acts as a rich savory note that brightens the whole skillet Wild rice is native to North America and has a celebrated place in Indigenous cuisine The fusion of these staples brings together tradition and modern plantbased comfort food
Seasonal Adaptations
Asparagus and peas shine here in spring Roasted butternut or kabocha squash for fall and winter coziness Chopped tomatoes and corn are perfect summer additions
Save to Pinterest This wild rice chickpea veggie skillet is perfect for busy nights or a nourishing meal prep staple. Try customizing the veggies to fit your cravings or the seasons and let the savory miso sauce shine.
Common Recipe Questions
- → Can I substitute wild rice with another grain?
Yes, brown rice or quinoa can be used in place of wild rice, though cooking times may vary.
- → Is the miso sauce gluten-free?
If you use tamari instead of soy sauce and check that your miso paste is gluten-free, the sauce will be suitable.
- → Which vegetables can I swap or add?
Feel free to use snap peas, carrots, mushrooms, or your favorite seasonal veggies in place of the listed ones.
- → How can I make the chickpeas crispier?
Roast the chickpeas at 400°F (200°C) for 20 minutes before adding them to the skillet for extra crunch.
- → What tools are necessary for this dish?
You’ll need a saucepan, large skillet, mixing bowls, whisk, chef’s knife, and a cutting board.
- → Can I prepare this meal ahead of time?
Yes, you can cook the rice and prep the vegetables in advance to save time on busy days.