Nov | 22
Fuel Up

Runner Recipe: Vegan Wild Rice Stuffing

We asked our running buddy Ashley, a dietetics intern who recently completed her Master’s in Clinical Nutrition and Dietetics at New York University, to take a look at another one of our holiday favorites. She came back to us with this lighter version of stuffing (or dressing if you’re from the South) to accompany the main course of our feast this year.

Wondering what makes this dish a good alternative for runners? We thought so:

  • Dried figs are a rich source of zinc and iron. These minerals are important for a healthy immune system, reducing inflammation and delivering oxygen to your cells to combat fatigue (a common issue among endurance runners).
  • Apricots are an excellent source of potassium, an essential electrolyte that helps runners avoid fatigue and cramping during long runs.
  • Wild rice provides more omega 3 fatty acids than white or brown rice. These fatty acids also counter inflammation and provide minerals like phosphorus and folate which promote strong bones.


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Vegan Wild Rice Stuffing Recipe

Prep Time: 20 mins
Cook Time: 45 mins
Total Time: 1 hour 5 mins

Serves: 6


  • 1 1/2 cups wild rice
  • 5 1/2 cups water
  • 2 cups of chopped veggies; Ashley recommends celery, onion and carrots
  • 1/2 cup roasted pecans
  • 1/4 cup dried figs, chopped
  • 1/4 cup dried apricots, chopped
  • 1 tbsp olive oil
  • 2 tbsp fresh sage
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp sea salt


  1. Add rice and water to a stock pot. Bring to a boil then cover. Reduce to a simmer and cook until soft, about 40 to 45 mins.*
  2. Meanwhile, add olive oil to a large skillet over medium heat. Once the skillet is hot, add the herbs and saute until fragrant, about 30 seconds. Add the chopped vegetables and stir to combine.
  3. Saute until the vegetables are soft, about 5 to 7 mins. Set aside.
  4. Toast the pecans by placing them in a stone baking dish and cooking in the microwave for 3 to 4 minutes.
  5. Once the rice is cooked, combine with vegetables, dried fruit, and toasted pecans.
  6. Enjoy!

Recipe Notes:

*Prepare your wild rice according to the package instructions for best results.

Per serving (recipe makes 6 servings total)

  • Calories: 150 cal
  • Fiber: 3.5 gm
  • Carbohydrate: 22 gm
  • Fat: 15 gm
  • Protein: 3 gm

About the Author:

Ashley Forgey is a dietetic intern who recently completed her Master’s in Clinical Nutrition and Dietetics at New York University. As a certified personal trainer, she’s on a mission to make the world a healthier place through fitness and healthy eating. Check out her blog here for more tasty and wholesome recipes!

About Guest Blogger
The Brooks Blog regularly features stories from our athletes, running partners and friends who exemplify Run Happy.

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