Wild Rice and Mushroom Casserole

Wild Rice and Mushroom Casserole
Fat 27%Carbs 56%Protein 17%
Percent Calories

1 servings of wild rice and mushroom casserole contains 474 Calories. The macronutrient breakdown is 56% carbs, 27% fat, and 17% protein. This is a good source of protein (37% of your Daily Value), fiber (44% of your Daily Value), and potassium (26% of your Daily Value).

Makes
12 servings
Prep Time
20 minutes
Cook Time
105 minutes

Ingredients

Directions

  1. Taste the broth and season with salt if needed. Bring the broth to a boil in a medium pot over high heat. Add the rice, reduce heat, cover, and simmer until tender, about 40 minutes. Fluff with a fork, cover, and let stand for 10 minutes.
  2. In a large skillet, heat 3 tablespoons of oil over high heat. Add half the mushrooms and cook, stirring, until brown and crispy, about 8 minutes. Transfer to a plate, sprinkle with salt, and repeat with remaining mushrooms and oil.
  3. In the same skillet, heat 2 tablespoons of oil over medium heat. Add leeks, fennel, and 1 teaspoon salt; cook until soft, about 8 minutes. Stir in spinach, chopped garlic, tomato paste, and red pepper flakes, cooking until garlic is golden, about 2 minutes. Remove from heat.
  4. Preheat the oven to 400°F and oil a 9x13-inch casserole dish.
  5. In a blender, puree 2 cans of beans with their liquid, lemon juice, 1 grated garlic clove, and salt to taste.
  6. Combine the bean puree, remaining whole beans (drained), mushrooms, cilantro, parsley, and cooked wild rice with the vegetables in the skillet. Adjust seasoning with salt or lemon juice as needed, then transfer to the prepared baking dish.
  7. In a small bowl, mix bread crumbs, rosemary, lemon zest, remaining grated garlic, and 1/4 teaspoon salt. Stir in 1/4 cup olive oil and Parmesan.
  8. Sprinkle the breadcrumb mixture evenly over the casserole and bake until golden, 20 to 30 minutes. Let cool slightly before serving.

Nutrition Facts

For 1 servings of wild rice and mushroom casserole (337g)

NutrientValue%DV
Calories474
Fats15g 19%
Saturated fats3g 15%
Trans fats0g
Cholesterol2mg 1%
Sodium360mg 16%
Carbs69g 25%
Net carbs56g
Fiber12g 44%
Sugar6g
Protein21g
Calcium227mg 23%
Iron7mg 93%
Potassium1214mg 26%
Vitamin D0.1μg 0.4%
Vitamins and Minerals
Alpha carotene0.4μg
Beta carotene1121μg
Caffeine0mg
Choline69mg 13%
Copper1mg 79%
Fluoride0μg
Folate (B9)194μg 48%
Lycopene192μg
Magnesium144mg 34%
Manganese2mg 67%
Niacin5mg 29%
Pantothenic acid1mg 26%
Phosphorus340mg 49%
Retinol3μg
Riboflavin (B2)0.4mg 31%
Selenium13μg 23%
Theobromine0mg
Thiamine0.4mg 34%
Vitamin A IU1885IU
Vitamin A100μg 11%
Vitamin B120.1μg 4%
Vitamin B60.4mg 31%
Vitamin C15mg 17%
Vitamin D IU3IU
Vitamin D20.1μg
Vitamin D30μg
Vitamin E4mg 24%
Vitamin K125μg 104%
Zinc4mg 32%
Sugars
Sugar6g
Sucrose0.1g
Glucose1g
Fructose1g
Lactose0g
Maltose0.4g
Galactose0g
Starch13g
Fats
Saturated fats3g 15%
Monounsaturated fats9g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.3g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g

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