Wild Rice Chickpea Veggie Skillet (Print Version)

Wild rice, chickpeas, vibrant veggies, and miso sauce come together for a nourishing, colorful skillet meal.

# What You’ll Need:

→ Grains

01 - 1 cup wild rice, rinsed
02 - 2 cups vegetable broth or water

→ Legumes

03 - 1 can (15 ounces) chickpeas, drained and rinsed

→ Vegetables

04 - 1 medium red bell pepper, diced
05 - 1 medium zucchini, halved lengthwise and sliced
06 - 1 cup broccoli florets
07 - 1 small red onion, thinly sliced
08 - 2 cloves garlic, minced
09 - 2 cups baby spinach leaves

→ Miso Sauce

10 - 2 tablespoons white miso paste
11 - 2 tablespoons soy sauce or tamari
12 - 1 tablespoon rice vinegar
13 - 1 tablespoon maple syrup
14 - 2 teaspoons toasted sesame oil
15 - 2 tablespoons water

→ Garnishes

16 - 1 tablespoon sesame seeds
17 - 2 scallions, thinly sliced

# How to Make It:

01 - Combine wild rice and vegetable broth in a medium saucepan. Bring to a boil, then reduce to low, cover, and simmer for 35 minutes or until the rice is tender. Drain any remaining liquid.
02 - Whisk together white miso paste, soy sauce or tamari, rice vinegar, maple syrup, toasted sesame oil, and water in a small bowl until the mixture is smooth. Set aside.
03 - Heat a large skillet over medium heat. Add a splash of oil if desired, then sauté sliced red onion and minced garlic for 2 minutes, stirring frequently. Add diced red bell pepper, sliced zucchini, and broccoli florets. Cook for 5 to 6 minutes, stirring occasionally until vegetables are just tender.
04 - Stir in the drained chickpeas and cook for 2 minutes, allowing them to heat through.
05 - Add cooked wild rice and baby spinach leaves to the skillet. Pour the prepared miso sauce over all ingredients and toss well to coat thoroughly. Cook for 1 to 2 minutes until the spinach wilts and the mixture is heated evenly.
06 - Portion onto plates and garnish with sesame seeds and sliced scallions as desired.

# Additional Tips::

01 -
  • Ready in under an hour
  • Packed with plant protein and fiber
  • Vegan and gluten-free friendly
  • One skillet for less cleanup
  • Totally flexible for using up extra vegetables
02 -
  • Excellent source of plant-based protein and fiber
  • Great make-ahead or meal prep option
  • Sauce can be used for other grain bowls or roasted veggies
03 -
  • Always toast sesame seeds before using for deeper flavor
  • Use freshly minced garlic for the most aromatic base
  • Let the sauce simmer for a minute with the veggies to meld everything together

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