⏱ 125 min totalWild Rice and Mushroom Casserole
Per 1 serving · 345 g · 19 ingredients
of a 2,000 cal day
- Protein19g16% of calories
- Carbs66g57% of calories
- Fat14g27% of calories
- ✓ Cholesterol free
At a glance
One serving of Wild Rice and Mushroom Casserole (345 g) has 451 calories, with 19 g of protein, 66 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (37% DV), dietary fiber (38% DV) and Vitamin E (23% DV).
High in
20%+ of the daily value
- Protein37%
- Dietary fiber38%
- Vitamin E23%
- Vitamin K104%
- Thiamine35%
- Riboflavin (B2)27%
Good source of
10–19% of the daily value
- Vitamin A11%
- Vitamin C17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup Vegetable broth- 🥄¹⁄₁₆ dash Salt
⅛ cup Wild rice
¹³⁄₁₆ tbsp Olive oil
¹⁄₁₆ lb White mushrooms
¼ leek Leeks
³⁄₁₆ bulb Fennel bulb
⅓ cup Spinach
⁹⁄₁₆ cloves, minced Garlic
¹⁄₁₆ tbsp Tomato paste- 🥄0.01 tsp Crushed red pepper flakes
½ cup White beans
³⁄₁₆ tbsp Lemon juice
0.03 cup Cilantro
0.03 cup Parsley
³⁄₁₆ cup Breadcrumbs
¹⁄₁₆ tbsp Rosemary
¹⁄₁₆ lemon Lemon zest
0.03 cup Parmesan cheese
Directions
- 1
Bring the vegetable broth to a boil; taste and lightly salt if needed. Stir in the rinsed wild rice, reduce to a gentle simmer, cover, and cook until tender, about 40 minutes. Remove from heat, fluff, re-cover, and rest 10 minutes.
- 2
Heat 3 tablespoons olive oil in a large skillet over high heat. Add half the mushrooms and cook, stirring occasionally, until deeply browned and crisped on the edges, about 8 minutes; season with a pinch of salt and transfer to a plate. Repeat with another 3 tablespoons oil and the remaining mushrooms.
- 3
Reduce heat to medium and add 2 tablespoons olive oil. Add the leeks, fennel, and 1 teaspoon salt; cook, stirring, until softened, about 8 minutes. Add the spinach, chopped garlic, tomato paste, and red pepper flakes; cook until the spinach wilts and the garlic turns lightly golden, about 2 minutes. Remove from heat.
- 4
Preheat the oven to 400°F. Lightly oil a 9×13-inch casserole dish.
- 5
In a blender, puree about 2 cans’ worth of white beans with their liquid (or add 1 to 1 1/4 cups water/stock if using cooked beans without can liquid) with the lemon juice, 1 grated garlic clove, and a pinch of salt until smooth.
- 6
To the skillet with the vegetables, add the bean puree, the remaining whole beans (drained if canned), browned mushrooms, cilantro, parsley, and cooked wild rice. Toss gently, then adjust seasoning with salt and/or lemon juice. Transfer the mixture to the prepared baking dish and smooth the top.
- 7
In a bowl, combine the breadcrumbs, rosemary, lemon zest, remaining grated garlic, and 1/4 teaspoon salt. Stir in 1/4 cup olive oil and the Parmesan until evenly moistened and clumpy.
- 8
Sprinkle the breadcrumb topping evenly over the casserole. Bake at 400°F until hot and the topping is golden and crisp, 20 to 30 minutes. Let cool for 10 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (345 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 99 μg | 11% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 4 mg | 23% |
| Vitamin K | 124 μg | 104% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 179 μg | 45% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 218 mg | 22% |
| Iron | 7 mg | 85% |
| Potassium | 1,129 mg | 24% |
| Magnesium | 133 mg | 32% |
| Phosphorus | 314 mg | 45% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 73% |
| Manganese | 1 mg | 63% |
| Selenium | 13 μg | 24% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,122 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 192 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.4 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 5 μg | — |
| Serine | 1 g | — |
| Starch | 13 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 451 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Wild Rice and Mushroom Casserole?
One serving of Wild Rice and Mushroom Casserole (1 serving) has 451 calories, which works out to 131 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Wild Rice and Mushroom Casserole high in protein?
It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Wild Rice and Mushroom Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Wild Rice and Mushroom Casserole?
440 mg per serving.
How much sugar is in Wild Rice and Mushroom Casserole?
5.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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