Wild Rice and Mushroom Casserole⏱ 125 min total

Wild Rice and Mushroom Casserole

Per 1 serving · 345 g · 19 ingredients

Calories
451
23%
of a 2,000 cal day
  • Protein
    19g
    16% of calories
  • Carbs
    66g
    57% of calories
  • Fat
    14g
    27% of calories
Portion
  • ✓ 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).

Per 100 g
131cal
low energy density
Protein per 100 cal
4.1g
Net carbs
55g
carbs minus fiber
Fiber
11g
5.6 g sugar

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.

Directions

Prep 20 minCook 105 min
  1. 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. 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. 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. 4

    Preheat the oven to 400°F. Lightly oil a 9×13-inch casserole dish.

  5. 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. 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. 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. 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

NutrientAmount% Daily Value
Vitamin A99 μg
11%
Vitamin C15 mg
17%
Vitamin D0.1 μg
1%
Vitamin E4 mg
23%
Vitamin K124 μg
104%
Thiamine0.4 mg
35%
Riboflavin (B2)0.3 mg
27%
Niacin5 mg
29%
Vitamin B60.4 mg
32%
Folate (B9)179 μg
45%
Vitamin B120.1 μg
4%
Pantothenic acid1 mg
25%
Choline26 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium218 mg
22%
Iron7 mg
85%
Potassium1,129 mg
24%
Magnesium133 mg
32%
Phosphorus314 mg
45%
Zinc3 mg
30%
Copper1 mg
73%
Manganese1 mg
63%
Selenium13 μg
24%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0.4 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,122 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene192 μg—
Lysine1 g—
Maltose0.4 g—
Methionine0.3 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol5 μg—
Serine1 g—
Starch13 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20.1 μg—
Vitamin D30 μg—

Burning 451 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 86min
    Walking (3.5 mph)
  • 54min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 63min
    Swimming 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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